10 Easy Steps For Relieving Your Lower Back Pain

Written by Cassie Bell

According to National Institute of Neurological Disorders and Stroke, nearly everyone has suffered lower back pain at some point in their lives. This is a real cause of many job-related disabilities. It is also considered as the number 2 neurological health issue after headaches.

These statistics clearly show how lower back pain is a menace in the daily lives of many individuals. While there are many misgivings and useless ideas out there on how to get rid of lower back pain, we intend to give you the real solutions to the problem.

How to Treat Lower Back Pain ?

First, you need to be aware that you are not alone in this. I have seen many websites advising people to see a specialist. Well, this is not a bad idea, but don’t you really know this? That is some advice I deem useless because once you experience persistent lower back pain, you know you need to seek some medical help.

Before it gets there, these are some of the simple DIY lower back pain relief treatment options that have helped many people on a day to day basis. However, you have to understand that these are short-term fixes which will help you get going with your daily activities.

1. Egoscue method

This method simply responds to the primary cause of many cases of lower back pain- chronic inactivity which makes certain muscles while tightening others. This method works in reversing the condition so you can be back to your daily chores. If you check out Amazon, you will see it is termed as a pain free revolutionary method for stopping chronic pain. The method involves a couple of simple exercises you can do at home to get rid of the lower back pain menace.Some of the exercises involved in the method include;

Static back

Static back

Static extension

Static extension

Supine groin stretch

Supine groin stretch

Modified floor block

Modified floor block

Many celebrities and pro-athletes have used this method to eliminate chronic pains on their lower backs and you can be sure it will help you big time.

2. Trigger points

The trigger points respond to the affected muscles around your lower back. Any lower back pain simply means something is wrong somewhere. Apart from massaging the area feeling the pain, you need to focus on massaging the entire lower back so as to get rid of the pain. Sometimes, the pain is referral meaning that the pace may not necessarily be having a problem but rather another emanating from another affected area.

Generally, you need to stimulate the entire owe back 5- times a day for about a minute at a time. Many people have reported complete lower back pain relief after using the trigger point therapy for a couple of days. This is actually the best back pain you can always count on to alleviate the excruciating pain on your lower back.

3. Self-myofascial release using a foam roller

This is another deep tissue massage method that helps to get stop the lower back pain. It is very effective because a lot of pressure is applied to the affected area. You will have to roll your lower back over a foam roller until you find a tender area, which is often the affected area, then massage it for about 1 minute before you move on.

Research by Cochrane Collaboration Library indicates that Myo-fascial release combined with joint manipulation, exercise and relaxation therapy is very effective in getting rid of acute and chronic lower back pain. If you don’t have the foam roller, you may as well use a tennis ball or baseball bat.

4. Static stretches

Static stretches are quite effective in getting rid of the lower back pain. The stretching help in relaxing areas around your lower back that are experiencing tension by allowing more blood circulation to the areas. Sometimes the tension is caused due to prolonged inactivity; the stretches will thus help lengthen the areas that have become stiff due to such inactivity.

Have you been sitting on your office chair for hours that you started experiencing some sharp pain in your lower back? The following stretches will help you immensely to alleviate the pain.

Hip flexor stretch

Hip flexor stretch

Child’s pose

Child's pose

Runner’s quad stretch

Runner's quad stretch

Pigeon pose

Pigeon pose

5. Maintain a good posture

Maintaining a good is critical for your lower back. You, therefore, need to constantly work on your posture to avoid some back muscles from being tight leading to painful experiences. For instance, working for hours in the office on that chair may result to your back muscles lacking the strength to remain straight without pain.

You simply need to ensure your lower back is maintained in a straight position whether you are sitting or standing. In the case of your office chair, you have to choose one with a proper lumber support.

6. Develop good sleeping habits

Bad sleeping habits may directly affect your back’s condition. Remember, we spend a third of our lives asleep-this time is quite significant. In case you are experiencing severe back pain after sleep, it is time you considered changing your sleeping habits. Check out your beddings, especially the mattress.

An extremely soft mattress is responsible for back pain, the same case as unsupportive pillows. Sleeping with a pillow between your knees while sleeping on your side may also help to straighten your spine, eventually alleviating the lower back pain.

7. Treat the pain with ice and heat

Sore muscles may be the reason why you are experiencing lower back pain. Ice and heat have been the longest known remedies to such pains. You need to apply a cold or hot compress to the sore muscles and will be able to effectively treat the severe lower back pain.

Icing and heating help in reducing inflammation and stimulating blood circulation to the affected area. This, in turn, allows lower back muscles to repair themselves faster and more effectively.

8. Wear the right footwear

To many, footwear is all about fashion. However, what you wear can make or break your posture. If you are on your feet all day long, it is time you considered a good pair of shoes. High heeled shoes can immensely affect the shape of your spine leading to serious consequences including constant lower back pain. The right shoes should be comfortable and provide the needed support while on your feet.

Flat-footed shoes and high heeled shoes should thus be avoided by all means to prevent such consequences. Always ensure you have proper and ankle support by wearing the right shoes.

9. Non-steroidal anti-inflammatory drugs

These are good back pain relief treatment options to get you through the night before you see a specialist who will diagnose and get to the root cause of the pain. You can access such back pain medications from your nearby pharmacy. Ibuprofen and aspirin are good examples of recommended anti-inflammatory pills. Arthritis cream like Capzasin-HP may also help to relieve joint pain when applied to the skin.

Before using the medication, read carefully the directions of use. some of the drugs are quite strong that they cause drowsiness- this is important to note, especially if you are planning to operate any machinery such as driving.

10. Visit a chiropractor or physiotherapist

As earlier mentioned, the DIY remedies are only short term. Despite having successfully alleviated any pain emanating from your lower back, it is important to see a doctor specialized in bones and muscles to diagnose and give a clear perspective into your lower back pain. A chiropractor may then recommend effective back pain relief therapy to realign your body and getting rid of your lower back pain.

Physiotherapists, on the other hand, dealing with muscles, will help in stretching the muscles and controlling movement to relieve both joint and muscle pain on your lower back.
The good thing about visiting these specialists is that they understand well the condition and will be able to incorporate a personalized treatment plan that will effectively alleviate the pain for good.

How do I relax my Lower Back muscles?

Many chronic lower back pains are as a result of the tension in the muscles. The tensions are the “origin” of such pains, and the best way to relax the muscles is by having a deep massage around the area.

How can I stop my Lower Back Pain?

Have you tried the various DIY solutions to your lower back pain but in vain? Some pain medications, especially those designed for back pain could be ideal. Sometimes you wake in the middle of the night and all you are feeling is a terrible pain on your lower back.

Conclusion

If you are experiencing lower back pain, you are not alone. More than 80 percent of adults, both men and women, are experiencing the same. The causes of lower back pain are many ranging from accidents, age-related changed of the spine, sedentary lifestyle and various infections. The good news however, is that these pains can be cured using simple DIY solutions provided above or seeking medical intervention from a specialist.

The DIY methods discussed have been tested and proven to work. However, if you feel like you are not getting permanent lower back pain relief using the solutions; it is an idea to get the medical diagnosis by a specialist who will get to the root cause of the problem. Or you can also go for a pain medication for instant relief. Have a look at Cramp Defense Review to narrow down your choices for joint pain products.

Author

Contributor : Cassie Bell ()

This Article Has Been Published on October 14, 2017 and Last Modified on December 12, 2018

Cassie Bell is an editor, blogger, writer, and teacher, and obtained a Bachelor of Science in Education from the University of Central Arkansas. Previously, she was a soldier in the Army for eight years as a Dental Assistant and currently work full-time as an English teacher. She believes children are the future, and my goal is to make them life-learners. She builds a positive rapport with students, parents, and the community. She believes in continuing to higher your education and professional development to enhance content and pedagogical skill as well as technology. She is a mother of two with her husband in Arkansas. You can connect with her on Linkedin.

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