Aaaahhhhh……..This is a most common word which you may have heard a lot of time from your nearby people. And maybe you are also familiar with this word, unfortunately if you are a patient of a chronic low back pain. We can consider the people who never suffered from low back pain as a luckiest people. Many people get back pain at some point of age that interferes with routine daily activities, work, freedom or recreation. Low back pain is a foremost contributor to missed work and most common cause for professional disability. Luckily, in most of the cases, low back pain goes away within a few days. While in some cases, it takes a long time for resolution or leads to more severe conditions. This severe condition is known as chronic low back pain.
We can define Low back pain as rigidity, muscle tension, or pain localized above the inferior gluteal folds and beneath the costal margin, with or without sciatica (leg pain), and can be marked as acute or chronic in nature. Acute pain lasts from a few days to weeks, while chronic low back pain persists for more than three months. So, the duration of the pain is main difference among acute and chronic low back pain.
The type of chronic low back pain may differ greatly; it can be felt as nerve pain, muscle pain or bone pain. It may originate from a disease, stresses or injury on the different anatomic structures of the body such as muscles, bones, joints, nerves, ligaments or the spinal cord. The sensation of pain could be burning, achy, sharp or dull, tingling or stabbing, and well-defined or vague.
Obviously, the 1st step in managing chronic back pain is to get a complete therapeutic evaluation for a diagnosis because pain is often a signal of warning that something is wrong and requires therapeutic attention.
How to manage chronic low back pain?
Despite of which medical treatments you are receiving, knowledge of non-medical treatment options as a primary means or as an adjunct to medical treatments always become helpful to manage back pain. These non-medical treatment techniques are very useful in dropping chronic pain. And even if these treatment options do not work for you, they are generally non-invasive to try.
There are a number of techniques which can help to manage the chronic pain, regardless of your medical condition. All of these methods use some skills such as diverting your concentration away from pain signals, deep muscle relaxation, attaining distance and detachment, and thinking about sounds or images which are pleasant for you, etc.
There are some very simple techniques which can be done anytime, anywhere. For instance, silent counting (counting of tiles in the floor, breaths, or even mental images) is a good way to manage chronic pain episodes. The other example is Sensory Splitting, in that you can split a sensation into parts. For instance, if the pain feels tingling or burning to you, then focus on tingling or burning and not on the hurting.
Cold and hot compresses
The type of chronic low back pain may differ greatly; it can be felt as nerve pain, muscle pain or bone pain. It may originate from a disease, stresses or injury on the different anatomic structures of the body such as muscles, bones, joints, nerves, ligaments or the spinal cord. The sensation of pain could be burning, achy, sharp or dull, tingling or stabbing, and well-defined or vague.
Obviously, the 1st step in managing chronic back pain is to get a complete therapeutic evaluation for a diagnosis because pain is often a signal of warning that something is wrong and requires therapeutic attention.
How to manage chronic low back pain?
Despite of which medical treatments you are receiving, knowledge of non-medical treatment options as a primary means or as an adjunct to medical treatments always become helpful to manage back pain. These non-medical treatment techniques are very useful in dropping chronic pain. And even if these treatment options do not work for you, they are generally non-invasive to try.
There are a number of techniques which can help to manage the chronic pain, regardless of your medical condition. All of these methods use some skills such as diverting your concentration away from pain signals, deep muscle relaxation, attaining distance and detachment, and thinking about sounds or images which are pleasant for you, etc.
There are some very simple techniques which can be done anytime, anywhere. For instance, silent counting (counting of tiles in the floor, breaths, or even mental images) is a good way to manage chronic pain episodes. The other example is Sensory Splitting, in that you can split a sensation into parts. For instance, if the pain feels tingling or burning to you, then focus on tingling or burning and not on the hurting.
Cold and hot compresses
- Starting with cold compress and then continuing with hot compresses can help to reduce any inflammation and minimize pain.
- Firstly, take an ice filled bag, wrap it in a towel and put it on the painful spot of your back, 4 or 5 times a day for twenty minutes each time.
- Switch to hot compresses subsequently, after some days of cold compresses. Put a hot water bottle or a heating pad on the same spot of your back, several times a day for twenty minutes.
- According to studies, massage can help to manage chronic back pain.
- The effectiveness of acupuncture massage is higher than the classic massage in the managing of chronic back pain.
- Gentle exercises can help to bolster abdominal and back muscles and perhaps help to prevent future outbursts. Walking, swimming and stretches are great.
- There are some specific exercises for unfussy low back pain.
- Pelvic tilt: Pelvic tilt is performed by lying on the flooring with bent knees and then making the abdominal muscles tighter to push the low back on to the floor. Hold for 5 to 10 seconds and do 10 repetitions.
- Back stretches: Lie on your stomach and raise the upper body by shoving with the hands. Hold for 10 seconds and perform 10 repetitions.
- Knee to chest exercise: Lie on your back and raise the knee to the chest. Hold for 5 seconds and then do with alternate leg.
- If any exercise increases back pain, then stop it immediately and consult your physician.
- There are number of aspects of yoga or Pilates which are ideal for managing back and neck pain.
- According to studies, by doing yoga just two times a week for eight weeks, patients can gain significant flexibility, strength and patience, that is a vital part of nearly all back pain treatment programs.
- Furthermore, the meditation and breathing aspects of yoga motivate a relaxation response which helps to reduce pain.
- This is not applicable for every people; some people experience better while they can converse with others who are feeling similar challenges.
- This will not reduce your chronic back pain; however it can be marvelous for your emotional health. And others who have similar chronic pain situation may also have useful insights or experience to share with you.
- Chronic inactivity can reduce your need for the deep sleep which is very important for emotional and physical healing.
- Proper & enough sleep can assist your healing process.
- Creating physical tiredness via active exercise is the most excellent way to help you sleep pleasantly.
- Good nutrition is also vital for the body to heal.
- Your diet should contain sufficient protein as a source of the elements of soft tissue healing.
- As well, fresh vegetables and fruits provide the trace elements and vitamins essential for effective healing.
- Vitamin supplements may also be useful.
- Hamstring is the large muscle of body situated in the back of thighs.
- Tight hamstrings are related with lower back pain, so stretching of hamstrings is one of the easiest things you can do to maintain your lower back healthy.
- For hamstring stretching routine, apply even pressure for 30-45 seconds at a time to stretch the hamstring muscle and do it 1 to 2 times each day.
- A number of medications are available which can be used to treat chronic lower back pain.
- Some medications are available over the counter but many, especially which are for intense and sharp pain, can only obtained with a prescription of doctor.
- Aspirin, ibuprofen, naproxen etc. are over the counter medications which can decrease mild to moderate inflammation and pain.
- Herbal ointments like traumeel, sprays, creams, as well as menthol cold / hot pads can be used topically to reduce the dull pain.
- Stronger medications contain some anti-depressant drugs, seizure drugs and opioids like hyrdocodone and morphine. These medications must be managed and prescribed by your doctor as they have many risky side effects.
1 comments:
Thanks for sharing the useful information. I am looking for the treatment of the chronic lower back pain. Because i have to sit down in the office for a long time. I always feel so tired after work. You offer the good way to me. It really a wonderful article.Thanks a lot.
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