It is noted that with the advancement of age, especially in the middle-aged population, the risk of suffering from LBP episodes rises. According to the Harvard Health Publishing Special Health Report Men’s Health: Statistics indicate that approximately 80% of the adult population of Americans experience back pain at some point in their lives, and the problem is widespread among both male and female clients.
Unraveling the Causes of Lower Back Pain
Lower back pain mostly develops with age and that must be taken into consideration. Old age introduces changes in the bones and joints. Particularly in the lower back through changes in the discs. Which are cushions found in between the spinal bones getting worn out and in certain instances fragmenting. A change at a structural level can cause pain. An additional factor is a herniated disc through which the disc protrudes beyond the confines of the spinal bone and compresses nerves and sciatica develops when it impacts the sciatic nerve.
But most lower back pain arises from sprains/strains. Due to overworking, engaging in unfamiliar activities, lifting heavy objects, or experiencing a fall. Usually, nonoperative management or waiting for the pain to heal itself is the first goal to be achieved. Thus, if the pain continues for three to four days one needs to consult a physician.
Easing Lower Back Pain: Home Remedies
By the origin and intensity of the lower back pain, some basic home remedies can be discussed to reduce the pain and discomfort until normal functioning of the back tissue is achieved. Consider the following options:
Cold and Heat Therapies:
Apply a cold compress and ice packs in the first hour in case of a back injury. To make the area insensitive to pain and inflammation.
To remedy this, one should swap between cold and hot therapies – spend 48 hours with the cold packs and then use heating pads to improve muscles’ condition and blood circulation. It is recommended to incorporate heat therapy in the first week of treatment. The effectivity gradually decreases the farther one applies it from the initial days.
Limited Bed Rest:
Although immobility in a bed is not promoted as much as before, it may help in some conditions, especially with severe pain. One should not confine oneself to bed for more than two to three hours. At a time and not for a couple of days.
Physical Activity:
Flexible muscles are less compressible and thus do not get injured easily and exercise is fundamental in building these muscles.
It is necessary to consult a doctor to design an exercise program that includes aerobic exercises, weight training, and stretching.
Complementary Therapies:
Look at the other approaches like acupuncture, spinal manipulation, therapeutic or massage treatments, and movement therapies including yoga and Tai Chi.
These therapies’ efficacy is inconclusive, but they can be integrated with other home remedies to produce favorable outcomes.
Duration of Back Pain
The duration of back pain depends on its underlying cause:
Strain usually causes pain over days or weeks and usually goes away with time.
Since pregnancy-related back pain may be caused by the baby’s weight and growing uterus, the
condition may correct itself once the child is born.
Obesity may require a person to lose some weight to find relief.
Thus, back pain related to a disease of the vertebrae or spinal nerves can be chronic, that is, lasting for months and even years.
Hence, it is vital to grasp the root cause to allow individuals who are facing the challenges of LBP in middle age to manage the condition adequately.
