Best Ways to Relieve Lower Back Pain

Posted August 17, 2020 by in Health + Fitness
woman with hand over head

Do you think admitting to having a lower back pain makes others look at you like you are old? If so, let me assure you, you are not alone. According to a statistic, I once read, nearly 80% of the Americans have or are at risk of having lower back pain during their life. This problem seems to attract the young in the same way it does to the old. 

Ever sprained your back while carrying the bags from the car? Or perhaps, bent the wrong way while trying to lift something heavy? These pains are all the signs that you could be suffering from permanent back pain in the near future. There are also chances you could be suffering from a degenerative back disease. No matter what, prevention is better than a cure and definitely better than surgery.

So, if you’re wondering How to Relieve Lower Back Pain, here are some proven ways to say a big old NO to lower back pains before they settle in the body:

lower back pain relief

Better Sleep 

Lower back pain and poor sleep are two things that nearly always go together. If you’re experiencing some back cramps or spinal pain, you’ll have a hard time getting a good night’s sleep. This sleepless condition will then further aggravate your back pain because not only do you wake up to it, you walk around with a stiff or sore back most (or all) of the day. And then, of course, the cycle continues night after night.

To break this cycle, the best way is to get a profound sleep is to put a small, firm pillow between your legs. This will help you maintain a good sleeping position during the night by leveling out your spine.  

Maintain Your Posture

While working, we sometimes lay back on the chair to relax (or slouch – whichever is your mode of comfort). This is a terrible habit that can lead to several problems (especially over time). That is why it is important to maintain a good posture while sitting in a chair. 

Maintaining a good sitting posture is not rocket science. All you simply do is the following:

      Try sitting upright

      Relax your shoulders

      Support your back

      Keep your feet flat on the floor

      Try placing a pillow behind your back if necessary

      Keep your spine erect

A good posture is not only restricted to sitting on a chair. It also applies to standing, weight-lifting, and even sleeping.

Stretch Your Hamstrings

Tight hamstrings are a major cause of back pains (didn’t know that did you?). If you don’t move your body once in a while, it leads to the stressing of joints and hamstrings. This causes a lot of pain and discomfort. So while working out is healthy, is equally important to go beyond just exercising.

To relieve your hamstrings and minimize back pain, you should regularly stretch them for 15-20 seconds. You can lay down on the ground and raise your legs simultaneously. This exercise is a great way to relieve lower back pains.

Keep Your Body Fit

A lot of people keep asking “how to relieve lower back pain in the body?”. But truly speaking, they already know the answer. Have you ever put on weight and then begin to experience back discomfort? Even a little bit of weight gain can have an effect on your back, shoulders, and joints.

Keeping a sound mind and a sound body is the simplest answer to relieve your body of such pains. For that purpose, avoid too much bed rest and get started on making an at-home or in the gym exercise plan. These exercises and stretches will tighten your tummy and keep you fit and healthy.

Rotate Ice and Heat

When you start feeling an ache in your lower back, there is not always a need to immediately consider a doctor. As long as the pain is manageable, you should try an ice pack on the pain.

The ice will prevent the inflammation and will relieve the discomfort felt. After that, you should rotate the area of pain with ice packs and heat. Switching between hot and cold regularly can calm and relax the muscles. This home remedy is pretty useful and should be tried before using any pain relievers. 

Try Therapy

If you’ve tried all the ways and are still unable to solve the issue. Then you should try considering effective therapy. Three types of therapy can help you in such situations:

      Physical Therapy

      Hands-on Therapy

      Mental Health Therapy

The physical kind of therapy can help you teach effective postures and stretches. The hands-on type includes a professional massage that can locate all your pressure points and can help relieve the pain. 

The last one may seem untraditional to treat back pain but is actually quite important. Sometimes, mental health and depression can lead to back pain (especially from over-stressing). A professional therapy session can help identify the stressors and can get you back to your normal life.

These are the simplest ways you can find out how to relieve lower back pain. Home remedies and tricks often work better and end up saving you a few dollars. That is why these effective methods should be your go-to guide but in case of emergency seek your primary care physician or do to the emergency room.