How to Relieve Lower Back Pain: 8 Great Tips
Thursday, February 9th, 2023, 10:29 amAlmost 40% of adults in America report having some kind of back pain. While not all these people need help, there are many who experience a lot of discomfort throughout the day. If you are one of these people, you may be wondering how to relieve lower back pain if you have a busy life.
Below, we list eight of the most popular and effective ways to reduce back aches. Some of these have the potential to be permanent solutions, while others will only offer a temporary reprieve. So, as you read the list, think about your personal situation and whether each entry appeals to you.
- Hot and Cold Temperatures
People have used heat for centuries to help with injuries or pain across the body. Though, both high and low temperatures have different effects, depending on your needs.
One can treat a painful back by using a hot water bottle, heating pad, or a hot bath to increase the temperature of the affected area. As the lower back heats up, more blood will start to flow into it, improving the health of the area.
This increased blood flow can also reduce the tension in muscles and allow a person to relax. This can be a real boon for those who are living with back pain for a long time.
- Analgesics or Anti-Inflammatories
There are temporary solutions to aches and pains that come in over-the-counter form. Examples of these include analgesics, such as paracetamol, or anti-inflammatories, such as ibuprofen.
It is possible to take these separate categories of pain relief together for both effects. Though, you should avoid taking more than one analgesic or anti-inflammatory at the same time. This could lead to an overdose or otherwise cause harm.
Self-medicating with over-the-counter drugs is a good way to handle lower back pain relief. This may be especially important while you wait on an appointment with a medical professional
- Massage Therapy
Many different types of massage therapy are available to manipulate the body's tissue in a variety of ways. Deep tissue massage, for example, tends to focus on relaxing layers of muscle further into the body. This can break apart "knotted" muscles that are causing problems.
There are many different types of back pain, and some can see relief through the application of massage therapy. If the pain comes from stress and tension rather than a chronic condition, such therapy can often help.
Make sure you talk to your masseuse before you go for such treatment. They may not have training in such therapy and would want to know before they manipulate a muscle causing you issues.
- Better Posture
Chronic back pain is often exacerbated by many other problems. Some of these include how you sit or stand, as well as your motions when engaging in activities.
If you sit or stand poorly, you could end up causing your spinal vertebrae to become misaligned. If you already have a bad back, it could exacerbate any existing issues, giving you more pain.
Instead, you should focus on improving your posture. When sitting, avoid hunching over your desk, and try to maintain a straight back. Also, take breaks throughout the day to exercise your full range of motion more often.
- The Right Furniture
Having the right furniture can help you perform daily activities in a way that stops you from worsening your condition. One of the main ways you can do this is by getting a better bed.
People spend a whole third of their life on average in their beds, so it can have a huge impact on one's body over time.
So, try to find a bed that is not too soft or firm. A soft bed can cause the spine to sink down and bend while sleeping, while a firm bed will push into the hips or shoulders a lot. Instead, find something in that Goldilocks zone of comfort.
- Yoga and Exercise
Both yoga and many other exercises, when done well, can improve your back a lot in some cases. The fact these activities stretch your muscles and improve your flexibility over time means you will no longer need to strain to use your body. This can start to reduce stiffness and have a positive effect on pain.
At the same time, yoga can improve your posture, the benefits of which are detailed above. Though with the exercise you get during it, you will increase your heart rate and circulate blood through your body faster. This can reduce the amount of inflammation in your muscles and tissue, encouraging healing.
- Weight Management
Sometimes, a bad back comes from an increased load on your core. This might be from work, but it also might be your own body weight causing the issues.
While weight management is a slow and hard process, over time, it can be a big help in slowing the onset of chronic back issues.
- Physical Therapy
If you are unable to relieve your issues on your own, it might be worth looking into lower back pain treatment with a professional. Services exist that can help you diagnose and then resolve your pain with medical treatment. You might want to look into your health insurance plan to see if you can get these paid for, especially if you have a low deductible.
Many physical therapy locations have medical doctors trained to handle these specific issues. Because of this, you can often get answers fast. You can then start the journey to a healthier life without pain.
How To Relieve Your Lower Back Pain
You should now have a comprehensive understanding of how to relieve lower back pain. While many of these are attainable on your own, you might need a little help performing some of the other steps. This is where we come in.
If you live in the Nevada area, you can schedule an appointment with us. Our trained specialists can take you through each of the steps to help you solve back problems and get you comfortable in your own body again. So, give us a call and book a session with us today.
Category: Back Pain