HEALTH: See How You Can Manage Waist\Back Pain | READ MORE

By Faith Ukanwa On Mar 8, 2021

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Research has shown that Waist and back pain are the most common physical ailments, as a large percentage of the populace tends to suffer from these pains at some point in their lives.The causes could be sprain at work, hereditary conditions, chronic conditions or a playback from an old injury.

Although there are home remedies to back and waist pains, it is medically advisable that you consult your doctor at the break of a severe or sudden back\ waist pain.

According to some medical practitioners, this is how you can manage Waist/Back pain:

1. Keep Moving

When you are in pain, you may not be willing to move or do anything. But medical practitioners recommend that you move your body occassionaly.t

Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, said; ”A common misconception in patients with isolated back pain is that they can’t stay active”

Try to keep up with your normal daily activity. Avoid bed rest, rather take a walk.Research has shown that staying at a place “allows the muscles around the spine and in the back to become weak,” According to Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta, when you stay for a long time at a place, without movement, the muscle around the spine and in the back becomes weaker which can result to long term pain.

2. Stretch your body

Medically, you are encouraged to flex your muscles and stretch the body especially early in the morning . Older persons are advised to stretch and carry out other exercising activities later when the body becomes warm.

3. Keep Good Posture

A good posture reduces the pressure on your lower back. Keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.

If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Sit upright, from your chair, and stretch and walk regularly.

4. Maintain a Healthy Weight

Try to eat and live a healthy life, manage your weight.

5. Quit Smoking

The saying, smokers die young, has been proven to be true. Research suggests that regular smokers, may have degenerative disk disease or other spine problems unlike non-smokers.

Medical reports says, nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away vital nutrients from the spongy disks that cushion your joints. A healthy spine keeps your back flexible and its muscles from getting stiff and sore.

6. Use Ice and Heat

Health guru’s says ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you’re trying to relax stiff or tight muscles.

So when you feel pains around these areas, you can apply ice to the affected areas.

7. Apply Medicated Creams\Ointments

Medical research has certified that most ointments and cream which contain ingredients like; menthol, camphor, or lidocaine can cool, heat, or numb the affected area.

So when you have pains, to calm it down, apply cream or ointment by yourself or ask for assistance.

8. Take vitamins and supplements

When you experience waist\back pains, its advisable that your food intake contains vitamins and minerals.

Vitamin D, is essential for a health bone. Aside foods this can be gotten from early morning sun. Lack of exposure to early morning sunshine can cause vitamin D deficiency.

Also, magnesium deficiency may lead to muscle weakness and cramps. Nuts, cashew, almond, etc. contains magnesium.

9. Towel Support

When you have back\waist pain, use a towel to support yourself while lying down. This will help your back, waist, and hips to relax.

Note, it is important that you visit a doctor in cases where pains surfaced after an accident or operation, where the pains involves a child or when pains is so severe that you loose sleep.

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