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.
What causes lower back pain in athletes?
Some other reasons are
- Disc slip
Lower back pain relieving techniques at home for athletes
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.
Massage is also beneficial for patients with low back pain, especially when combined with exercises and education.  The acupressure or pressure point massage technique is more effective than classic massage.
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.
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.
How can I prevent future lower back pain?
- 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