How to Manage Back Pain While Twisting?

Back pain is a common issue that many of us face at some point in our lives. It can stem from various causes such as injuries, aging, or medical conditions. One trigger you might not be aware of is the simple act of twisting.

Twisting puts stress on muscles, ligaments, joints, and the discs in your spine, often leading to lower back pain. While it's a common problem, there are practical ways to manage and minimize this discomfort.

Avoid Twisting When Possible

Ideally, it's best to minimize twisting movements. However, in our daily routines, we often twist without even realizing it—simple actions like loading groceries into your car can trigger back pain. When possible, turn your body, moving your hips and feet first to reduce strain.

Maintain Good Posture

Correct posture is crucial in reducing the risk of lower back pain while twisting. Poor posture weakens your spine and core muscles over time. Whether standing or sitting, keep your head up, shoulders back, tummy tucked in, and chest out. Use ergonomic support when sitting for extended periods and take breaks to avoid slouching.

Proper Lifting Techniques

Lifting heavy objects improperly can contribute to back pain. Remember to bend your knees while keeping your back straight. Hold the object close to your body and use your leg muscles, not your back, to lift. If the object is too heavy, seek assistance.

Hot and Cold Treatments

Applying hot and cold treatments can provide relief by reducing inflammation. Alternate between hot and cold packs for 15-minute intervals. Use a towel to protect your skin when applying these treatments.

Anti-Inflammatory Remedies

Both natural and conventional anti-inflammatory treatments can help. Ibuprofen is a common recommendation, but natural remedies like Arnica, available orally or topically, are effective alternatives.

Stay Active with Gentle Exercises

While rest is essential, gentle exercises like yoga and tai-chi can alleviate back pain. Swimming, particularly the breaststroke, is beneficial as the water's buoyancy relieves pressure on the lumbar spine.

Consult a Doctor If Needed

If back pain persists, consult a doctor. They may recommend scans to ensure no disc damage or suggest specialists for conditions like sciatica. Sciatica from trauma often improves with proper treatment.

Prevention is Key

For those with jobs involving twisting and lifting, wearing a support can prevent back pain. Modern supports are non-intrusive, allowing you to wear them discreetly under your clothes.

Conclusion

Experiencing back pain when twisting is challenging, but proactive measures can make a significant difference. Focus on maintaining good posture, seek relief through hot and cold treatments, and stay active with appropriate exercises. Don't ignore back pain; addressing it promptly ensures a quicker return to a pain-free and normal life.