Lower Back Injury

Lower Back Injury Recovery – 6 Facts and Tips!

Many people injure their backs every year, and most often this occurs during activities like sports or heavy lifting. Unfortunately, back injuries, especially lower back injury recovery can be incredibly difficult to attain, and oftentimes surgery is impractical or not useful.

Back Injury RecoveryMost of the time, chemical pain medications and anti inflammatory medications are used in cases where the lower back has been injured. However, aside from these conventional treatments, there are many other factors that go into healing and back injury recovery. We’ve put together a list of 6 facts and health tips worth reading related to sped up recovery of lower back related injuries covering an alternative natural therapy and common sense lifestyle remedies.

6 Lower Back Injury Recovery Facts

1. Rest is Essential for Numerous Reasons: It may seem like a no brainer that in the case of a back injury recovery rest is very important. This is because not only is regular movement often painful, there can be a greater risk of greater or further injury when taking it easy doesn’t occur following the incident. But, resting is crucial in another way as well. When the body is at rest, it’s healing and repairing mechanisms are sprung into action, therefor actual sleeping is just as important as staying relatively immobile when an injury to the back is present.

2. Side Sleeping Helps: For people who prefer sleeping on their backs, a nightly slumber could be slowing recovery time for an injury of the back. Sleeping on the side reduces pain and injury risk by reducing spine curvature. Osteopaths also recommend using a “pregnancy” pillow or several thin pillows put between the legs and arms to help properly align your spine and reduce pressure on other body parts.

3. Ice is a Must: Cryo treatment in numerous forms is thought to be one of the most effective forms of both lower and upper back pain relief. Typically, standard ice packs are used and they are very effective at providing relief from painful inflammation. Alternative to ice, Whole Body Cryotherapy is a great option. You will need to stand in a one-person capsule (called cryosauna) for about 3 minutes while it lowers your body’s temperature and, consequently, oxygenates your blood. This leads to more effective pain relief and overall immune system boost, which will help speed up your lower back injury recovery. You can book your new customer trial session at Cryotherapy Toronto here.

4. Exercise is Beneficial: Although a day or two of rest is necessary to reducing the risk of further injury and helping to minimize pain, exercise is essential to the proper back injury recovery and speeding up recovery. It not only benefits the back but also helps to strengthen the muscles in the abdomen and back as well. Walking, stretching and swimming are all excellent options. Here are some exercises and stretches that can help strengthen the back muscles and reduce the risk of future lower back injury:

  • Planks: This exercise targets the core muscles and can help improve overall stability. Begin by getting into a push-up position, then lower yourself onto your forearms. Hold this position for 20-30 seconds and gradually increase the time as your strength improves.
  • Bridges: This exercise targets the glutes and lower back muscles. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold this position for a few seconds, then slowly lower your hips back down to the ground.
  • Hamstring stretches: Tight hamstrings can contribute to lower back pain. To stretch your hamstrings and help heal from a lower back injury, sit on the ground with your legs straight out in front of you. Lean forward at the hips and reach for your toes. Hold the stretch for 20-30 seconds, then release.
  • Cat-cow stretch: This stretch targets the muscles in the lower back and can help improve flexibility. Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (cat pose). Repeat this sequence for 5-10 breaths.

5. Posture is Essential: Good posture is important in social and business settings, but it’s much more important for a much more important reason. Good posture and the avoidance of bad habits like slouching can prevent the aggravation of a lower back injury and also reduce pain significantly. Posture is also important to preventing injuries in the first place.

6. The Wrong Shoes Can Hurt: Shoes may seem like a completely unrelated accessory to the back, but they’re actually quite important, especially if a lower back injury is present. Comfortable and practical shoes without large heels or confining interiors not only promote good posture, they also prevent unnatural use of back muscles, which can lead to increased pain and slower back injury recovery.

Before committing to any one back injury recovery treatment method, check out our next article for useful facts to help you understand your options.

References:

  1. Canadian Medical Association Journal (CMAJ) – “Acute low back pain: systematic review of its prognosis”
  2. Canadian Physiotherapy Association (CPA) – “Low Back Pain – What You Need to Know
  3. Canadian Chiropractic Association (CCA) – “Lower Back Pain

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