Self Care

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Low back pain

 

Pain in the lower back is very common. It can be caused by inflammation of structures in the back such as the joints, muscles, or discs. Most often it is made worse by certain activities. It can also be affected by physical or psychological stresses.

Uncommonly, back pain can be caused by serious problems like infection or other conditions that your medical provider can distinguish from the more common types of back pain described here.

Fortunately, over 90 percent of people with low back pain completely recover within 4 to 6 weeks. When pain or weakness last longer than 6 weeks, however, more specialized treatments may be needed.

Persistent Back Pain and Sciatica

If Your back pain and sciatica (also known as “radiating leg pain”) persist longer than 6 weeks, you may need other evaluation. If there has been no significant improvement, you may need to consult with experts in the problems that can cause chronic back pain. Most often, these are medical providers who work in departments of rehabilitation medicine, orthopedics, and neurosurgery. In certain cases, other medical specialists in neurology, occupational medicine, and rheumatology, among others, may be consulted.

Exercises to keep back fit :

It is important to keep your back flexible and strong. Back exercises can help prevent back problems and improve posture. Aerobic exercise also is very effective for patients with lower back pain. You should plan regular, daily walks as soon as you can, along with other exercise as tolerated. Swimming or biking are also good activities for the lower back.

The Pelvic Tilt

Lie flat on your back (or stand with your back to a wall), knees bent, feet flat on floor, body relaxed. Tighten abdominal muscles and tilt pelvis so that the curve of the small of the back is flat on the floor (or wall). Tighten the buttocks muscles. Hold 10 seconds and then relax.

Knee Raise

Lie flat on your back, knees bent, feet flat on floor. Do a pelvic tilt and raise your knees slowly to your chest one at a time as shown. Hug knee gently, let go, then lower your bent leg slowly. Do not straighten your knees.

Partial Pressup

First, lie face down on a soft, firm surface. Rest a few minutes, relaxing completely. Second, staying in the same basic position, raise your upper body enough to lean on your elbows. Let your lower back and your legs relax as much as you can. Hold this position for 30 seconds at first. Slowly work up to 2 minutes.