Back pain is probably one of the most common complaints most of us will at some point suffer from, either slightly or severely. It can signify anything from a little ache to sharp, stabbing pain that truly limits your motion. Whether your lower back pain is the result of bad posture, injury, or just plain old wear and tear on the body over time, relief from the pain has become quite necessary.
I came to know of my back pain only one day when I visited one of the breakout rooms. Below I have listed eight of the best ways to get relief from lower back pain through some easy techniques and remedies that helped me in getting relief from the same:
1. Exercise and Stretching
Exercising daily is one of the surest ways of getting rid of your lower back pain. Your own sense of intuition often contradicts moving at all when there is pain, but a few exercises can be performed to strengthen the muscles around the spine, promote flexibility, and thus diminish any pain in the end.
Stretching: There are some easy stretches that one can do that might, with an emphasis on the word might, help in reducing some of that potential stress put on the lower back. These include the hamstring stretch, cat-cow stretch, and child’s pose. It all enhances 5 to 10 minutes of real stretching a day.
Core strength exercises: They are also an addition to these strengthening exercises and include planks, bridges, and pelvic tilts. These core muscles are strong enough in holding the body together, which in turn may lead to less likelihood of pain and injury in the lower back.
Walking: You could also try walking around a little to reduce the pain in the lower back region. This is going to help in the flow of blood and shall stretch the tightened muscles. Initially, it could be a short walk that may improve gradually as the pain becomes less.
2. Heat or Cold Therapy
Put some heat or cold on the site in your lower back to quickly alleviate pain and inflammation. Which type of treatment you apply depends on the type of pain you have.
Cold Therapy: Cold therapy will definitely help reduce swelling and numb the pain if the result of your lower back pain is something like a recent injury. Take an ice pack, wrap it with a cloth, and place it on the area concerned for 15-20 minutes at a stretch.
Heat Therapy: Heat is a better option for chronic lower back aches or stiffness. It serves the purpose by relaxing and making the tissues flexible so that blood flow increases to the area. You can apply a hot water bag or a heating bad in the pain area and leave it on for approximately 15-20 minutes.
3. Correct Your Posture
Poor posture usually results in lower back pain. The important thing is your position in keeping yourself from having the pain and in relieving it, whether you are sitting, standing, or even sleeping.
Sitting: If you are sitting on a chair, ensure if it properly supports the entire curve of your back. You should be sitting such that your feet hit the ground, forming a right angle at your knees. Do not slouch or lean forward for a long time.
Standing: The weight is balanced equally on both feet, knees are not locked, shoulders are squared, and the top of your head is in line with the spine.
Sleeping: For those much pained around the lower back so that they can’t sleep, advise them to sleep while lying on their side with a pillow between the knees since it helps in maintaining the normal curve of the spine. For those who sleep on their backs, they can place a pillow under the knees.
4. Massage
Massaging is one of the effective techniques to get relief from lower back pain. Massage eases stiffened muscles, provides better blood circulation, and helps in the removal of pain by easing the body.
Professional Massage: You can approach a professional massager who has experience in treating the conditions of lower back pain. They can apply a few techniques concentrating on the problematic muscle group.
Self-Massage: If you can’t make it to a professional, there are some self-massage techniques done at home. You can try them with the use of tennis balls or foam rollers, which could also be applied on gentle massage of the area of lower back, more so where it is tight or sore.
5. Over-the-Counter Pain Relievers
Over-the-counter analgesics such as these are suitable for temporary use in the treatment of intense lower back ache that greatly limits your regular activities.
NSAIDs: Nonsteroidal Anti-inflammatory agents include ibuprofen to help decrease inflammation and provide analgesia.
Acetaminophen: It is a pain medication that is used if someone is unable to take NSAIDS.
Even if there are some over-the-counter NSAIDs that offer little respite, you should not rely excessively on this treatment solution for long-term relief from your pain. If pain persists, you should get consultation from a health professional.
6. Stay Active
Staying active plays a huge role in recovery from and prevention of low back pain. Excessive rest for long durations may increase the risk that someone will experience chronic pain and stiffness from which it is very hard to recover instead of reducing it.
Avoid Long Prolonged Sitting: The more time you sit, the more it can put pressure on your lower back. So, ensure you get up every 30 minutes and walk around or stretch for a bit before sitting down again.
Light Exercise: If the condition of your back will allow it, then do a little light exercise consisting of exercises, such as brisk walking, swimming, and bicycling, among others. These exercises keep you fit without putting any kind of stress on your back.
Mindful Movements: Be very careful with your movements, especially those that include added bending, lifting, and twisting. When lifting heavy, use your legs and not your back; avoid sudden jerky movements.
7. Put on Supportive and Sturdy Shoes
Only the proper kind of footwear can keep you free from acute lower back pain. However, in most cases, shoes, especially high heels, can result in misalignment in your body, which in turn causes lower back pain.
Choose supportive shoes: Wear good supportive shoes with a good arch support and cushioning which absorbs the shock. Flat and unsupportive shoes can cause forward head posture.
Orthotics: In individuals with flat feet or any other problem with their feet, prescription orthotics can provide additional, adequate support.
Limit High Heels: Wearing high heels can change your normal curve in your lower back. You stand the risk of lower back pain because of this. Try to keep wearing them for only very special occasions, or switch over to a heel of a lower height.
8. Mind-Body Techniques
The mind-body techniques, such as yoga, meditation, and deep breathing, aid a lot in the administration and handling of lower back pain with the associated stress reduction and next, relaxation. It is quite evident that stressors increase the personal experience of pain, so ways you can relax are likely now to improve your physical symptoms.
Yoga: Many people believe that, by loosening flexibility, removing tensions, and enhancing those muscles that support your spine, stretching, strengthening, and breathing exercises through yoga help control chronic lower back pain.
Meditation: It will quiet the mind and reduce tension in the body, and hence do away with pain. Find time to meditate on mindfulness by focusing on breathing and releasing the tension in the body.
Deep Breathing: Besides, the deep breath exercises will help in releasing one from stress and causing relaxation to the muscles. One should practice slow deep breathing through the nose and breathe out through the mouth, releasing your tension as you exhale.
Conclusion
Though lower back pain can be annoying, there are many great ways to easily fight back. So, try out these techniques and see if your pain goes away. If not, maybe it is time to visit a health-care professional.
