In addition to low back pain caused by a lot of physical activity, heavy lifting and other tiring actions, back pain caused by sitting still is a common type of pain, especially in office workers and individuals working at home.
Such people usually spend most of the day immobile in uncomfortable seats/chairs with incorrect seating positions. Research has shown that sitting is one of the worst positions for the discs in the waist. While sitting, the pressure increases on the discs, which can cause the discs to “herniate”.
Discs are like jelly-filled cakes that act as cushions between the vertebrae. So, they have a harder outer part and a softer interior. Hernia may occur when these discs are damaged and the liquid inside the disc leaks out. When this occurs, the fluid leaking out can damage the nearby nerves and “sciatica”, pain, numbness, tingling that moves from the waist to the legs might occur.
When sciatica develops, pain can be tiring and unbearable for the patients. Therefore, it is preferable to rest in bed in a natural way to relieve the pain. However, studies to this date show that early mobilization (activating the body part that lost the ability to move) is very important. It is very important to see a specialist doctor to make sure you are acting in ways that promote healing rather than aggravating symptoms. Meanwhile, there are some methods you can apply to relieve your pain by controlling the condition.
Heating and Cooling Applications
Applying heat to your lower back area can help relaxing your muscles. For this, you can use products such as hot water bags, press a warm cloth on the area or take a warm bath.
Cooling the area using ice packs or other cold compresses can also reduce the pain and swelling. This method can be preferred when pain is first felt in the lower back area. For the first few days, you can apply cold compresses to the painful area, then you can switch to warming applications.
Basic Strength and Flexibility Exercises
If doing a certain exercise causes your lower back or leg pain to continue/increase at the same intensity, stop the exercise you are doing. “Let your body guide you” is a great rule to follow. Get yourself used to simple back strengthening exercises and make it a routine, provided it’s not forcing for you. When you do these simple strength and flexibility exercises, your back muscles would better adapt to the movement.
Physical Therapy Under Doctor’s Control
After your doctor assesses your current condition, they can refer you to a physiotherapist or recommend physical therapy exercises that you can do on your own. These exercises are prescribed to patients, especially for regaining the regular movement of the damaged area.
Medication Use Under Doctor’s Control
Anti-inflammatory medications can be effective when you experience an acute burst of pain in your lower back. Neuromuscular agents that treat cure pain can also be effective, especially if you have trouble sleeping due to pain. However, since these medications can cause side effects or interact with other medications you take, it is imperative that you take medication only with the approval of your doctor. Describing your pain level accurately will help your doctor determine whether the medication is necessary and what dose to prescribe.
Injection Applications Under Doctor Control
Depending on the type and duration of pain you are experiencing, your doctor may request an MRI (Magnetic Resonance Imaging) to better care for your spine. Depending on the results, your doctor may prescribe an epidural steroid injection to the area of the damaged disc. With this method, a significant reduction in pain severity can be seen within a few days.
Lastly: Don’t panic!
According to research, it is known that anxiety negatively affects pain levels. Therefore, keep in mind that most causes of low back and back pain are benign and heal without the need for surgery. So, don’t panic and delay your doctor’s examination.