Do you suffer from chronic lower back pain? You’re not alone. Lower back pain is one of the most common health issues in the United States, with an estimated 80% of adults experiencing it at some point in their lives. If you’ve been dealing with this issue for a long time and feel like there are no solutions, don’t give up hope! There are simple strategies for lower back pain relief—without having to resort to prescription medications or invasive treatments. In this blog post, we will discuss ways to reduce and manage your lower back pain so that you can get on with your life.
When dealing with chronic lower back pain, it can be tempting to turn to prescription medications and physical therapy treatments for relief. While these treatments do offer some benefits, they also can have side effects that should be taken into consideration. Prescription medications can include nonsteroidal anti-inflammatory drugs (NSAIDs), opioids, muscle relaxants, and steroids. Physical therapy treatments can involve electrical nerve stimulation, ultrasound, and mechanical traction. Before opting for either of these treatments, be sure to discuss the pros and cons with your doctor or physical therapist so that you can make an informed decision about what is best for you. However, here are the things you can try to do at home!
Applying Ice or Heat to Reduce Muscle Spasms and Increase Blood Flow
Cold Pack Therapy for Lower Back Pain Relief is an effective, non-invasive treatment option that can help reduce inflammation and ease your pain. This type of therapy uses a cold pack to reduce the temperature in the affected area, which helps to decrease inflammation and slow down the transmission of pain signals from the spinal cord to your brain. Cold therapy can be done at home with a cold pack. It is important to apply the ice for no more than 20 minutes and to use a cloth between your skin and the cold pack to avoid burning.
Heat Therapy is also beneficial for lower back pain, as it helps increase blood flow and relaxes tight muscles. Heating pads or hot showers can be used to apply heat to the affected area, and should not exceed 15-20 minutes in duration. It is important to remember that too much heat can make your pain worse. Sometimes alternating between cold and heat can be a great option.
Is it better to sit or lay down?
When it comes to dealing with lower back pain, the best way to position yourself will depend on your individual situation. Always listen to your body as it will let you know which positions it prefers. In general, lying down can be beneficial for short-term relief of acute back pain as it allows the body and spine to relax in a supported position. However, if you are suffering from chronic lower back pain, sitting may be more beneficial as it allows you to stay active without putting extra stress or strain on your lower back muscles and core muscles.
Sitting also helps keep your spine in alignment and increases blood flow to the areas that are hurting. If possible, try an ergonomic chair with lumbar support so that you have proper posture while seated. Another option is a stability ball chair which encourages correct spinal posture while strengthening core muscles over time by forcing them to work against gravity in order to maintain balance.
Stretches for lower back pain
Stretching is one of the most effective ways to reduce lower back pain. Stretching exercises help to increase flexibility and range of motion, improve posture, and strengthen the muscles in your back, hips, and abdomen which support your spine.
One of the best stretches for lower back pain is the Cat-Cow pose. This gentle stretch helps to increase flexibility in your spine, balance the body’s energy, and relieve tight muscles. To do this pose, start on all fours with your hands directly under your shoulders and your knees beneath your hips. Take a deep breath as you arch your back like an angry cat and then exhale as you round like a cow. Hold each position for several seconds and repeat the series 5-10 times.
Cobra Pose can help to reduce some forms of lower back pain, which involves lying on your stomach with your feet hip-width apart and upper body lifted off the floor while arms are kept close to the sides. This stretch helps increase mobility in the spine and strengthen core muscles for improved posture. Hold the pose for 10-20 seconds and repeat 5-10 times.
Postural alignment exercises are an excellent way to restore posture and realign joints to reduce grinding and friction in the joints or compression of the spinal discs. Posture exercises shift in the body into a natural, healthy alignment that allows the body the space to heal so you can be pain free.
Lower back pain can be a debilitating condition that affects many people. Fortunately, there are several strategies you can use to reduce and manage your lower back pain at home without having to resort to prescription medications or invasive treatments. So if you’re suffering from this issue don’t give up hope! With some lifestyle changes and regular practice of these therapies, you may find yourself living a life free of chronic lower back pain sooner than expected.
You can click HERE if you want to know what are the 4 EASY EXERCISES you can do at home.