A spine surgeon shares 7 ways to reduce lower back pain without surgery

Lower back pain It is a common problem that affects millions of people around the world. It is characterized by discomfort or stiffness in the area between the ribs and the hips. Backache It can be caused by a variety of factors, including muscle strain, injury, poor posture, or underlying medical conditions. People with sedentary lifestyles, poor lifting techniques, obesity, or those who perform repetitive movements are at higher risk for lower back pain.

While it is not possible to diagnose the cause of non-specific back pain, it can affect a person’s overall well-being. Dr Ken Hansraj, a spinal and orthopaedic surgeon, as reported in express.co.uk, said: “I have seen how back pain prevents my patients from participating fully in their lives.

“The feeling of restriction can be very demoralizing. It can be difficult to focus on anything other than the pain, which only makes the suffering worse. The emotional component of pain, especially relentless chronic pain, cannot be underestimated.”

Here, Dr. Hansraj shares his tips that can help reduce back pain.

INACTIVITY

While moving may be the last thing you feel like doing, resting your back too much won’t help. Dr Hansraj said: “On a physical level, prolonged inactivity increases back pain because the spine becomes stiff, weak and untrained. Physical movement and exercise stimulate the healing process for most back problems.

“Rather than bed rest and inactivity, controlled, progressive exercise often offers the best long-term solution for healing your back, reducing pain and preventing future problems.”

FEAR OF MOVEMENT

Dr Hansraj said some people are so afraid of making their condition worse that they consider their back problem to be disabling. “Their fear leads them to build mental barriers to physical activity. They doubt their ability to be active and worry that excessive movement could further injure their back and intensify their suffering.”

THERAPY

New research has shown that pain reprocessing therapy, an emerging psychological treatment that aims to help patients change their perspective on chronic pain and see it as less threatening, could be effective. The treatment is fairly new, but there are physiotherapists, psychologists and osteopaths offering it in the UK, so look for pain reprocessing therapy online.

WALKING

The movements of some high-impact aerobic activities can aggravate the situation of your back, however, a simple walk can be excellent for your spine. Start with short walks and then gradually increase the distance and intensity as your fitness improves.

‘BAD’ POSTURE

It’s important to change your posture to work and tense different muscles. A certain posture won’t cause lower back pain, but staying in the same position for too long can. Tim Allardyce, a registered physiotherapist at Surrey Physio, says: “Our spine is very mobile and needs to move, so I recommend people get up every 20 minutes and move around for a minute or two at a time. Changing positions can also help, but getting up and moving around is much better for your back.”

SWIM

Aquatic exercise provides non-impact resistance, can develop core strength and other muscles, and help restore back stability without placing unnecessary pressure on the spine.

SMOKING

Dr. Hansraj said: “Nicotine restricts blood flow to the spinal discs that cushion the vertebrae. Reduced blood flow can promote spinal degeneration.”