Lower back pain is extremely common and linked to a range of causes that can make our backs feel feeble and fragile. The discomfort can vary from mild to severe and can have a lasting impact on day-to-day life-affecting things like our ability to sleep well or sit comfortably depending on the severity of pain we experience. Fortunately, there are home treatments you can use which include things like physical therapy, acupuncture, chiropractic care, and massage therapy - as well as several others not listed here that can help relieve lower back pain.
This article will teach you about the most effective home remedies along with the available medical and professional treatments for severe or chronic pain. For severe or chronic pain, talk with your doctor to ensure safe treatment.
Home Treatments for Lower Back Pain
Back pain is awfully common. The lower back takes the full force of gravity in your body and is vulnerable to a wide variety of muscle and structural injuries. Luckily, there are lots of options for self-care that can help you get and stay healthy. But remember: even though many back injuries can be treated at home, if you're experiencing chronic or persistent back pain, it's best to talk to your doctor about what treatments will work for you most safely!
Rest
Not all rest is the same. While excessive amounts of downtime could impede healing, brief breaks between a full day's activities allow your body and mind to relax, which also provides a welcome reprieve from the normal stresses of life. Plus getting enough rest helps you to withstand pain better, and promotes healing.
Staying active is an important part of a healthy lifestyle, but as admirable as this goal is, it's also just as important to know when to stop or at least take a break. Your body needs time to rest after even the most mundane of activities, whether that be going on a run out in the fresh air as they say, or just doing chores around your home.
Hot and Cold Therapy
Using hot and cold therapies, either together or separately, to treat chronic pain is often very effective. If you're suffering from arthritis or sciatica, you can use heat treatment to increase your blood flow by improving circulation. Herbal Heating pads are useful for this purpose.
heat or cold are both effective at reducing back pain. A cold therapy pack provides anti-inflammatory benefits, while a microwavable heating pad can loosen up tight muscles. For example, cold therapy provides anti-inflammatory benefits while applying heat right before going to bed can relax your stiff muscles and aid in a peaceful night's sleep!
Stretches
Stretching is the perfect way to keep your muscles relaxed and increase circulation. It helps keep your body limber as well so you don`t feel sore after a long run or bike ride. To relieve back pain without taking prescription drugs, try gentle exercises targeting the lower back, hamstring, and glute muscles. These simple poses are especially helpful for those who experience chronic pain because they don't put stress on their knees or joints! Incorporating a daily stretching routine takes discipline, but it can have a big impact on your physical and mental health.
Exercises
It's important to exercise. If your core muscles are weak, your lumbar region can be in trouble! But your core isn't the only place these muscles can be found to promote better stabilization. Focusing a targeted exercise program on your abs and lower back will help relieve you of unneeded stress.
Massage Therapy
Massaging your aching muscles can not only help you to recover quicker, but it can also soothe the painful tightness and tension that occurs in many people with chronic lower back pain. One of the most effective ways to treat this discomfort is by finding a properly trained professional who uses both hands to apply kneading pressure to your muscle area of concern. Whether or not they also incorporate many other techniques or add any essential oils into their massages, it's recommended that everyone should do some form of self-massage on their own as part of their daily routine to loosen up areas that become stiff from overcompensating for the pain.
Improved Posture and Ergonomics
Poor posture and ergonomics are a leading cause of back pain, especially among those who spend a lot of their day sitting down. The good news is, that you can significantly reduce or even eliminate back pain by improving your posture or using appropriate supports.
For example, seat cushions and lumbar supports both come in handy when it comes to keeping one's posture correct while sitting for long periods. Pillows work wonders as well when trying to find the right position while lying on your side and pillows can also be placed underneath one's lower back when sleeping on one's back. If you keep these pointers on hand at all times and use them accordingly, we're sure you'll soon be feeling much more comfortable!
Back Braces
Wearing a back brace is a great way to support the spine and relieve lower back pain while on the go. Choosing the best back braces for lower back pain can be difficult because it's hard to know which one will work out for you in the long run but as an active individual, you want something that will put support around your muscles and ligaments as well as squeeze around your bones to boost circulation.
The best part about this is that most of these braces are designed with velcro straps so you can program the right amount of pressure and traction with them on without making them feel like a hindrance.
Diet and Lifestyle Changes
Just as the heart and brain, muscles, spinal discs, and other tissues need constant attention to stay in tip-top shape. And what most people don't know is that the way to support your lower back is by making certain that you are eating a balanced diet and drinking plenty of water consistently. Eating right also reduces your chances of becoming overweight or obese (a risk factor for chronic lower back pain).
This particular type of neck pain usually comes about as a result of smoking cigarettes or engaging in an unhealthy lifestyle that consists of little physical activity.
Anti-Inflammatory Medications
There is a wide variety of different over-the-counter pain medications that can be purchased directly from the counter in any drug store. These include Advil and Aleve. However, it's always best to discuss this with a doctor or pharmacist before you begin taking it (depending on your current medical conditions as well as if there are any other prescriptions your doctor has recommended you take). Doing so will help ensure these medications aren't causing you any unforeseen problems.
Topical Gels
If there are aches and pains that you can't seem to fix, you may want to consider applying topical gels or creams. Some of these formulas include menthol, which will provide a cooling sensation that acts similar to ice when applied directly to your skin. This sensation helps decrease pain by blocking the pain receptors in your body.
Professional Treatment for Lower Back Pain
Physical Therapy or Chiropractic Care
Some individuals may have lower back problems. To fix such problems, one might be able to see a chiropractor. These medical professionals are successful in using spinal manipulation to correct misalignments in the body for alleviating issues such as pain and discomfort. Some people with low back concerns may also go to physical therapists, who provide the added benefit of helping someone recover their full mobility after an injury or illness has taken place. Physical therapists typically utilize exercises, stretches, and massages to address issues.
Pain Injections
When you're experiencing lower back pain, it can be tempting to seek out a quick fix such as seeking treatment at a nearby clinic. The good news is that there are minimally invasive treatments available that require no surgery or recovery time. These sorts of short-term solutions include an epidural steroid injection (ESI) or a nerve block injection which uses the anesthetic lidocaine to numb the area and allow pain relief for up to 4–6 hours at a time.
Both types of injections will offer you some immediate relief from your lower back pain during your visit but both options only tend to wear off after about 4-6 hours so for more lasting results, talk with your doctor about other available solutions such as yoga or strength training exercises to help strengthen the muscles around your core and spine.
Surgery
If you suffer from severe lower back pain that doesn't improve with nonsurgical treatments, depending on your condition, your doctor may eventually suggest surgery. Additionally, the cause of your pain must be detectable through image testing to determine the best course of action.
Recovery Time
When recovering from the pain of back problems, it is necessary to remember that a complete recovery is often a process that takes time. Home care can be tremendously helpful during this process and will almost surely bring relief to those suffering from chronic back pain in a sustained manner. At-home remedies should always be combined with medical care whenever possible and your doctor may prescribe certain medications or surgery alongside at-home therapies if they feel that such treatment is appropriate for you.