Last updated on July 11th, 2022 at 06:33 pm
Here is the most effective answer on HOW GET RID OF LOWER BACK PAIN. I have shared my 15 valuable years of experience and described it as a journey that starts with severe back pain and passes through a mild lower back pain condition. The journey ends with a condition when you have no pain at all but still continue with rehabilitative exercises. Finally, it ends with all the dos and don’ts of low back pain. Everything is described in the video format. However, if you wish to read an article on a particular video, you can follow the link in the description beside every video.
If you have very severe pain then we recommend following from the beginning. If you have mild pain then you can jump over to exercises for mild back pain.
Your Journey to Back Pain Relief Begins Here….
#1 Get rid of severe backache first
It’s important to reduce severe backache so that we can move forward with other tips and exercises to cure it completely. Severe backache can be due to low back spasms. During this acute stage, we don’t recommend exercises, rather you should take a rest and follow the tips in the video.
#2 Sleeping with back pain
During this severe pain, you should take care of how to sleep. These back pain sleeping posture not only makes your sleep comfortable but also prevents further degradation of internal injury. Watch this video for full guidance. However, back care is not limited to this…………..
#3 Back pain belt is crucial
A back pain belt gives localised rest to your painful low back by preventing any motion or jerk. In addition to bed rest, the use of LS best is crucial, but choosing the right size LS belt and using it correctly is also equally important.
#4 Exercise in mild back pain
As severe pain subsides, you must start with exercises. Here, I’ve curated the best and easy exercises for diffuse L4-L5 disc bulge cases. Generalised back pain exercises that any back pain sufferer can follow.
#5 Stretching for back pain
Now comes the stretching exercises. Stiffness of the muscle can become a cause of low back pain. Follow these 7 easy low back stretching for instant releif.
Avoid these exercises in back pain
Not all exercises are beneficial. We strictly advise exercises that require us to bend forward. These are a list of exercises to avoid in back pain.
#6 Follow back pain precautions
Now that your severe pain has reduced, you should still take precautions that will prevent its recurrence. One of them is following proper ways to get out and get into bed in back pain. This video will teach you the proper way.
#7 Household work in back pain
Household work is unavoidable. However, you can carry on with the daily chores by following precautions. Watch this video to get full details on it.
#8 Low back exercise with ball
By this period your low back pain must have almost reduced. Now, we can continue with exercises that will prevent its recurrence. Back pain exercise with gym ball is the best way as it makes exercises interesting and yet it is effective.
#9 Do’s & Don’ts in Back Pain
Finally, I would like to end this journey with dos and don’ts. Hope this guide will help you get out of the pain
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Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.
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