Most spine pain occurs in the lumbar region, one of five vertebrae (named L-1 to L-5) in the lower curve of the spine. Lumbar pain can be extremely agonizing and is often caused by bending over awkwardly, lifting heavy objects or car accidients. A person can also have a pinched nerve, herniated or bulging disc or severe arthritis. There are a number of treatments that you can do to relieve spine pain. However, some steps should be performed before others.

First, anyone with spine pain should start out by refraining from any physical exercise or activity. During the initial stages of spine pain, the swelling and inflammation are at their worst. Any sudden movement or overactivity could exacerbate your injury. During this time, it would be wise to wear a back brace, even if you are sitting at a desk all day. Back braces can prevent you from moving your back in an awkward position that could injur you more. While you are at rest, take 2 ibuprofen (Advil, Motrin) or naproxen (Aleve) every 4-6 hours while you are awake. These anti-inflammatory medications are Cox-2 inhibitors which control swelling and pain by limiting the effects of Cox-2 enzymes on prostaglandins (chemicals), the body’s natural inflammatory response to any injury. Also, use ice on your back for 15-20 minutes every 3-4 hours. Ice causes vasoconstriction (narrowing of blood vessels) which minimizes pain and inflammation by limiting the flow of blood and lymph fluid to the spine. Once the swelling and inflammation have been substantially reduced, use a heating pad on your back. Heat will promote blood (with healing properties such as oxygen and vitamin C) flow to your spine.

When the initial inflammation has finally been reduced, have someone massage your back for 5 or 10 minutes several times per day. Massage also increases blood flow to the spine. It also relaxes the nerves and muscles surrounding the spine, which can alleviate pain. Moreover, you should also commence certain stretching exercises during this time. Examples include lying on your back and pressing your lower back to the floor, pulling both knees to your chest and even leg lifts. Exercise increases flexibility and strength in your spine, providing it with more stability. Furthermore, exercising adjacent muscles such as the buttocks, legs and abdomen can also support the spine as well as relieve stress on it. You should exercise several days per week.

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