Relieving the pain in your lower back isn’t always an easy thing to do. It can throb, stab, and ache all day no matter what you seem to do! There are a few proven methods to help you manage your pain more effectively without having to increase your risks of cardiovascular or digestive tract problems that come when taking medication like ibuprofen. If you’re suffering from lower back pain right now, then take a look at the ideas listed below!
It all begins with how you sleep at night. Lower back pain relief occurs when you can adequately support your back as you sleep. There isn’t any one good type of mattress to get because the best mattress supports your lower back as you sleep. Even if you toss and turn at night, you’ll get the support you need and that will help you utilize these additional ideas much more effectively.
#1. Stretch It Out
Simple, small stretches in the morning and evening can help to loosen up the knots in the lower back. Be careful not to stretch the muscles out too far, however, because you could end up pulling something and that will make you feel worse. If the pain in your lower back is wrapping around your sides and into your stomach, however, don’t try this method. You could make your medical condition worse.
#2. Traction Is Good
You don’t need an inverter table in order to have an effective traction experience that will help to relieve the pain in your lower back. All you need is a table that can support your weight. Lay down on it, leaving the edge of the table at your hips. Then alternate leaning toward with your stomach and your back facing the floor. If you have the equipment, hanging upside down from a door frame would also work.
#3. Get a Better Chair
One of the most common causes of lower back pain is improper posture while sitting for a prolonged period of time. If you’re at a computer for most of the day and you’ve got pain centers in your lower back and neck, then posture is your problem! Think about getting a better ergonomic chair that will support your back more effectively. If you can’t afford the chair, try sitting on top of a pillow or two and maybe shove a pillow behind your back as well.
#4. Yoga Helps
Starting regular yoga sessions can help to relieve the pain in your lower back because it will help to remove the lactic acid stored in the muscles. A trained professional can show you specific poses and stretches that will help you to eliminate the pain on a proactive, daily basis.
#5. Meditate It Away
The idea of mind over matter has been part of the human existence for nearly 3,000 years. Although meditation isn’t going to immediately remove your pain in most circumstances, it will put you onto a path where you are more relaxed. A common place for muscles to get knotted up from stress is right there in the lower back and with 15-20 minutes of daily meditation, you can often relax enough to get them loose again.
#6. Visit Your Chiropractor
If the muscles of your lower back are knotted up right by the spine, then you might need to visit your local chiropractor. Having your backed cracked might not always be the best experience, but it will help you get your spine aligned properly and have the blood flowing once again in positive ways. In 2-3 sessions you could be feeling like your old self once again!
#7. Spice It Up!
One of the most effective natural remedies for lower back pain relief is a lotion that contains cayenne pepper. Cayenne is a natural anti-inflammatory substance and when rubbed into the skin, can help to heat up the muscle so that it encourages more blood to flow through it. This removes the toxins more effectively and helps with any painful swelling as well.
#8. Drink More Water
One of the most surprising reasons for lower back pain is dehydration. When your body isn’t getting enough water every day, it will begin to rob other parts of the body to get what it needs. That’s why muscles cramp, joints ache, and heads feel like they’ll explode after a long day in the sun. By drinking more water, you’ll replenish what your body needs so it won’t have to take it from elsewhere.
#9. Think About How You Lift
It doesn’t take a lot of extra weight to cause consistent lower back pain if you’re lifting that weight improperly. Even picking up a toddler with those lower back muscles is enough to get them to spasm and hurt! Pay close attention to how you’re lifting things and make sure you’re not using the hinge at your waist as leverage. You don’t always have to lift with your legs, but never lift with your lower back.
#10. Heat It Up or Cool It Down
Heat and cold therapies will work in many situations to relieve the pain in your lower back. Sometimes they need to be alternated to be effective. Get a heating pad that you can place on your lower back and sit with it in a comfortable position for about 15-20 minutes. If it is still a bit sore, then try an ice pack on the sore location for 15-20 minutes. Alternate as necessary.
#11. See Your Doctor
If these at-home remedies are not helping to relieve your lower back pain, then it is time to see your doctor. There are a number of issues that could be causing your pain and not all of them are muscle related. If your lower back pain is not improving and you’ve been trying remedies like these for 7-10 days, then schedule an appointment to be seen as soon as you can to rule out anything serious.
Lower back pain takes some time to develop, so it isn’t surprising that it will take some time to fix it. Be patient, use multiple methods of pain relief, and ibuprofen or Tylenol only when absolutely necessary, and you’ll be on the road to recovery before you know it!