Pain in the lower back is one of the most common pain conditions in the Danish population. According to the Danish National Board of Health - Sundhedsstyrelsen, 35-50% of the adult population reports having had occasional or constant lower back pain within the last year, while approximately 20% have experienced discomfort within the last 14 days. That's a lot!
Fortunately, lower back pain is usually both harmless and uncomplicated, and there are many things you can do to prevent and alleviate these pains.
To prevent getting lower back pain, you can:
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Stay active! This is crucial. Make sure to be physically active for a minimum of 30 minutes a day.
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Perform exercises, preferably a couple of times a week, aimed at stabilizing your core – your internal muscles that support your upper body.
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Avoid sitting for long periods. Get up at least 1-2 times per hour as a minimum.
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Change sitting positions if you spend a lot of time sitting.
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If you need to lift something heavy (including your child), make sure to bend your knees.
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Ensure your body is not deficient in magnesium, as this can cause muscle pain. You can get magnesium through your diet, supplements, and it can be applied locally through the skin, such as with Relax magnesium serum.
To relieve the pain when you have lower back pain, you can:
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Reduce your activities and take it easy for a couple of days, but keep moving. Research shows that regular physical activity shortens the duration of the pain for most people.
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Consider using over-the-counter pain relief medications like paracetamol or NSAIDs (anti-inflammatory drugs).
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In the first 24 hours, you can alleviate the area with ice packs, such as a bag of frozen peas wrapped in a clean cloth, for 10-15 minutes at a time.
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After 24 hours, you can alleviate the area with heat. The moisturizing heat booster, Heat, is very effective to use during this period. Simply roll it onto the affected area, where it will create a warming effect that can be soothing. You can now purchase them in a package at a better price.
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If severe pain persists, or if you cannot resume your daily activities after a few days, you should consult a doctor."
I hope this helps!