Lower Back SOS: How to Prevent and Relieve Lower Back Pain – Back pain can appear out of the blue –
see what you can do about it.
4 min. read
About - Medical Background On Lower Back Pain
Back pain can appear out of the blue, in most cases because your back is untrained and your movements are unpracticed. Strengthening your back is the best prevention!
Most back pain is harmless and will disappear again
Pain, tension or stiffness in the lower back is something that most of us experience at one time or another, but will in most cases settle after a few days.
Back pain can have many causes - but most of them can be prevented
With back pain, it is important to know: Your back is very strong, in fact the spine is one of the strongest parts of our body. Only few cases are serious - the so-called "red flags". So even if you experience pain and a reduced range of motion, when bending or picking or lifting things up, the most common cause of this strain is using your back muscles in activities you are not used to, such as heavy objects or doing gardening work.
Health Management - Make Sure To Take The Right Steps
How to speed up recovery: while the pain may be intense, it will be short-lived if you are lucky. Try some simple relief measures which can help you get back on your feet:
A heat plaster can help alleviate stiffness Don‘t rest too long - resuming your active life is key
Warm it up: If there is no swelling and you feel that the pain has mechanical causes, you can try to apply warmth. Heat will help alleviate muscle tension and works well in case of hardened or knotted muscles. Try applying a Hansaplast ABC plaster on the affected area. It will provide sustained intense heat and at the same time block the transmission of pain.
You might want to try cooling the area with a cold pack (ice is a natural pain reliever and will work in case of swelling or bumps). Place it on the sore spot. If you feel that this helps, leave it on for no more than ten minutes each hour. See a doctor if you suspect inflammation.
Resting for a few days allows injured tissue and even nerve roots to begin to heal which will relieve lower back pain. However, more than a few days of rest can result in muscles in the back weakening, so that they are less effective at supporting the spine. If in doubt, consult your doctor about what best to do regarding rest or activity.
You may take medicine that reduces pain, swelling, and irritation without medical consultation. See a doctor if symptoms don‘t improve.
Prevention - Better Than Having To Seek Treatment
After you have experienced lower back pain once, the pain may come back if you are not pro-active about it. But there is a lot you can do to strengthen your back in the long run.
Exercising regularly is important as it will keep your back and stomach muscles strong
To avoid further problems:
Exercise regularly and keep your back and stomach muscles strong.
Make sure you alternate sitting positions and try to move around a lot when working in a sitting position.
Observe whether psychological factors might be the cause of your back pain, and learn to manage stress.
Tips to prevent back strain
Should you experience pain during chores that you are not used to (such as lifting or gardening), try to train your body and your back.
Exercise regularly. An inactive lifestyle will contribute to lower back pain.
If you must sit at your desk or behind the wheel for long hours, try to break up the time by moving around a lot or take a break to do some stretching exercises - check out our video library for suitable exercises .
Expert Tip - Find Out, What A Doctor Recommends
Dr. Gerd Müller, expert and orthopaedic specialist
“Even with intense lower back pain, it is important for you to try to get back to your normal activities as soon as you can.
“TRY TO GET BACK TO YOUR NORMAL ACTIVITIES AS SOON AS YOU CAN IT WILL NOT HARM YOU.”
Heat will help relax stiffness of muscles and joints; a cold pack can also help by reducing the pain from an irritated area.”
It can‘t be said often enough: Generally, exercise is the best way to strengthen muscles in the lower back.
Check out our video section for exercises that are designed specifically to strengthen your lower back.
Also, you might want to try Yoga and Pilates, as they help you to strengthen the muscles that hold your lower spine.
Please note that none of the above given tips or recommendations substitute medical advice. Important: consult a health professional in case of an injury or if you suspect a slipped disk. A physician should be consulted in those acute cases when the condition is
accompanied by reddening, swelling or hyperthermia of joints, ongoing or severe pain and/or are associated with neurological symptoms (e.g. numbness, tingling), or if the pain radiates down the leg(s).
For further information regarding Hansaplast products, please contact us via email on firstname.lastname@example.org. Carefully read the instructions for use given in our products‘ packages.