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Top 5 Ways Athletes Should Try at Home to Relieve Lower Back Pain

Lower back pain is a frequent healthcare problem in athletes. Today we will understand Top 5 Ways Athletes Should Try at Home to Relieve Lower Back Pain. It is the fifth most common reason for all physician visits in the United States.  Its prevalence among athletes is 1-40%. Sports with high physical activity grades are at higher risk of developing low back pain.

Low back pain can badly affect the quality of life, constituting a substantial socioeconomic burden. It can also impair athletes’ ability to do routine work and sports activities. Sports participation is healthy, but there is always a higher risk of developing injuries. Some sports like gymnastics, American football, weight lifting, diving, golf, and rowing have higher rates of lower back pain.
Physical activity has a strong association with lower back pain. For example, strenuous activities, too much hardwork, lifting heavy objects, bending, twisting, and occupational exposure to high physical activity put athletes at higher risk of developing low back pain. But it is believed that too few activity level is also harmful to your spine health. An inactive and sedentary lifestyle is associated with a delayed return to play after injury.
Professional athletes are far more likely to develop lower back pain and disc degeneration. But most of the time, it’s benign and can be easily managed at home. You can do many things at home to help your back feel better. Here is the list of top 10 ways to relieve lower back pain in athletes.

What causes lower back pain in athletes?

Top 5 Ways Athletes Should Try at Home to Relieve Lower Back Pain
Lower back pain is a symptom and has many causes. In the general adult population, 97% of back pain is due to muscle strains, ligament sprains, and soft tissue contusions.[4] Muscle strain is the most common cause of lower back pain in young athletes. [5] Spending more time in training and competition puts your body under huge mechanical strain and thus a higher risk of musculoskeletal injuries.

Some other reasons are

  • Spondylolysis
  • Disc slip
  • Spondylolisthesis
  • Hyperlordosis
  • Fractures
  • infection.
Athletes having lower back pain with fever, chills, urinary incontinence, bowel dysfunction, or a history of trauma must first be evaluated for emergency causes. Workup and diagnosis are compulsory for these red flag signs.

Lower back pain relieving techniques at home for athletes

There are numerous ways to manage lower back pain at home. But most of them do not have clinical evidence to be effective in athletes. Here I have concluded the top 5 ways to relieve lower back pain at home.

1. Superficial cold vs. heat
Cold can be applied to the lower back pain site with ice packs, ice massages, and towels. Heat is applied to the low back region with steam, wraps, water bottles, and baths. A systemic review conducted to assess the effects of superficial heat and cold therapy for low back pain in adults has proved that heat therapy reduces pain and disability in patients with lower back pain. The addition of exercise further reducing pain and improving function.

2. Massage
Massage is also beneficial for patients with low back pain, especially when combined with exercises and education. [7] The acupressure or pressure point massage technique is more effective than classic massage.
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3. PEMF Therapy

PEMF therapy plays a significant role in managing lower back pain. Electromagnetic therapy is a non-invasive, painless, and quick method to relieve low back pain. PEMF stands for Pulsed Electromagnetic Field. It directs the magnetic energy waves toward injured tissues of the body.

  • PEMF therapy repairs the damaged cells.
  • PEMF therapy restores and maximizes the functionality of body cells.
  • PEMF therapy relieves pain.
  • Electromagnetic therapy reduces swelling and inflammation.
  • PEMF device helps in bony diseases.
DCcure, affordable PEMF therapy device to relieve lower back pain, is the best example of it. DCcure is a clinically proven FDA class 1 listed PEMF device that is safe and effective in athletes with lower back pain.
4. Exercise
It’s a common myth about lower back pain that you have to take bed rest and avoid physical activity for a more extended period. It’s prohibited by clinicians to take too much bed rest, and staying as active as possible is recommended. In the beginning, you may stop your routine physical activities only for a few days to reduce pain and swelling at the site of injury. Exercise therapy is effective in relieving lower back pain, and it improves function. Strengthening and stretching exercises are important in the long run. It will ease the stress on your back.
5. Over-the-counter relievers It’s recommended to take over-the-counter relievers to calm lower back pain. Athletes can carry over-the-counter pain killers with them. Most commonly used groups are NSAIDs, muscle relaxants, etc. Opioids should be avoided. All these medications can be dangerous in a long term. So, it’s important to consult your doctor and avoid self-medication.

How can I prevent future lower back pain?

Lower back pain can be prevented by the following ways.
  • Strengthen your back muscles
  • Improve flexibility
  • Avoid heavy weight
  • lifting and twisting
  • Improve your posture and avoid bad posture
  • Lose weight
  • Avoid falls and traum

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