How to Properly Treat Lower Back Pain

How to Properly Treat Lower Back Pain

Back pain in the lower region of the spine is a widespread issue that can affect individuals of all age groups. According to estimates, approximately 80% of people will experience this condition at some point in their lives.

The lower back is an intricate structure comprising a network of bones, muscles, ligaments, and nerves. Any disruption in this complex system can lead to discomfort, pain, and restricted mobility, which can impact an individual's daily life.

Many people suffer from lower back pain, which can be caused by a variety of factors and make our backs feel weak and vulnerable. The pain can range from mild to severe, and can have a big impact on our daily lives, affecting things like our ability to sleep well or sit comfortably.

Exploring the Reasons for Lower Back Pain

Low back pain can be caused by a variety of reasons, including:

  • Muscle strain: This is the most common cause of low back pain. It can be caused by lifting something heavy, twisting suddenly, or sitting for long periods.
  • Herniated disc: A herniated disc is a condition in which a disc's soft, jelly-like center bulges out through a tear in the disc's outer layer. This can put pressure on the nerves in the lower back, causing pain.
  • Sciatica: Sciatica is a type of pain that radiates from the lower back down the leg. It is caused by pressure on the sciatic nerve, which is the largest nerve in the body.
  • Spondylolisthesis: Spondylolisthesis is a condition in which one of the bones in the lower back slips out of place. This can put pressure on the nerves in the lower back, causing pain.
  • Degenerative disc disease: Degenerative disc disease is when the discs in the lower back gradually wear down, leading to pain and stiffness.
  • Infection: An infection in the lower back, such as a kidney infection, can also cause pain.

Symptoms of lower back pain

The symptoms of lower back pain vary depending on the cause. The most common symptom is pain in the lower back. The pain may be sharp, dull, or aching. It may be worse when you move or stand up. Other symptoms may include:

  • Stiffness in the lower back
  • Numbness or tingling in the legs
  • Weakness in the legs
  • Pain that radiates down the leg
  • Pain that is worse at night

How to Properly Treat Lower Back Pain

Fortunately, there are home treatments you can use, including 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 and available medical and professional treatments for severe or chronic pain. Talk with your doctor to ensure safe treatment for severe or chronic pain.

Home Treatments for Lower Back Pain

Back pain is a really common problem that many people face. Our lower back supports our body weight and is prone to all sorts of muscle and structural injuries. However, the good news is that there are plenty of things you can do at home to take care of your back and stay healthy.

It's important to remember that while many back injuries can be treated at home, if your back pain is persistent or long-lasting, it's best to talk to your doctor about the safest treatments for you.

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.

Our Top Pick
Sacksy Thyme Everywhere herbal heating cooling pad

    SACKSY THYME Microwavable Herbal Heating pad for Lower Back Pain:

    The SACKSY THYME Microwavable Herbal Heating pad is a great solution for lower back pain. It's made of premium quality herbs with therapeutic properties and is easy to use. Just microwave it and get soothing relief for your lower back.

    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 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!

    Our Top Pick
    Double sided hot and cold therapy pad

      SACKSY THYME Cold Therapy pack for Lower Back Pain:

      The SACKSY THYME Cold Therapy pack is a medication-free solution for managing lower back pain. Cold therapy is widely used in the medical community to reduce pain and swelling. It can numb the area, reduce inflammation, and decrease muscle spasms in the lower back, resulting in significant pain relief.


      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 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 activities, whether going on a run out in the fresh air, as they say, or just doing chores around your home.


      Stretching is the perfect way to keep your muscles relaxed and increase circulation. It also helps keep your body limber so you don't feel sore after a long run or bike ride. Try gentle exercises targeting the lower back, hamstring, and glute muscles to relieve back pain without taking prescription drugs.

      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 greatly impact your physical and mental health.


      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 when trying to find the right position while lying on your side and can also be placed underneath one's lower back when sleeping on one's back. If you always keep these pointers on hand and use them accordingly, we're sure you'll soon feel 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 knowing which one will work out for you is hard in the long run. Still, as an active individual, you want something that will put support around your muscles and ligaments and 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 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, what most people don't know is that the way to support your lower back is by ensuring 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 type of neck pain usually comes about from smoking cigarettes or engaging in an unhealthy lifestyle that consists of little physical activity.

      Anti-Inflammatory Medications

      A wide variety of over-the-counter pain medications 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 and 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 fix, consider applying topical gels or creams. Some of these formulas include menthol, which will provide a cooling sensation 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 can see a chiropractor. These medical professionals successfully use spinal manipulation to correct misalignments in the body to alleviate 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. Physical therapists typically utilize exercises, stretches, and massages to address issues.

      Pain Injections

      When you're experiencing lower back pain, seeking a quick fix, such as seeking treatment at a nearby clinic, can be tempting. The good news is that minimally invasive treatments are available that require no surgery or recovery time.

      These 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. Still, 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.


      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.

      How to Prevent Lower Back Pain?

      There are a number of things you can do to prevent lower back pain, such as:

      • Maintaining a healthy weight: Carrying extra weight can strain the lower back.
      •  Regular exercise strengthens muscles and reduces pain risk.
      • Good posture: Good posture can help to reduce stress on the lower back.
      • Avoid lifting heavy objects: To avoid injury when lifting heavy objects, remember to bend your knees and keep your back straight.
      • Stretch regularly: Stretching the lower back muscles can help improve flexibility and reduce pain.

      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 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.

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