7 easy and effective ways to relieve your lower back pain

The term “lower back pain” refers to any discomfort or pain felt in the lumbar spine, which is positioned between the ribs and the pelvis in the lower back. Pain can range in severity from moderate to severe, and it can be caused by a variety of disorders including arthritis, herniated discs, bad posture, injury, strain, and other illnesses.

Lower back soreness is a prevalent problem that can affect people of all ages and kinds of life. It might be acute (lasting only a few days) or chronic (lasting more than three months). Lower back pain sufferers may find relief through medication, physical therapy, exercise, or even surgery, depending on the underlying cause and severity of the condition. [1]

Lower back pain causes

There are different types of lower back pain, depending on the cause and symptoms. The following are some of the most common causes of lower back pain:

Mechanical lower back pain: The most frequent form of lower back pain is caused by a strain or injury to the lower back’s muscles, ligaments, or joints, resulting in localized stiffness that worsens with movement.

• Lower back pain: This type of pain is caused by the compression or irritation of a nerve root in the lower spine. The discomfort may radiate down the leg and be brutally painful. This is also known as sciatica.
• Referred lower back pain: This form of lower back pain is caused by discomfort in another part of the body, such as the hip, pelvis, or abdomen. Because the pain may be dull and achy, identifying it may be difficult.
• Wear and tear of the spine: Degenerative lower back pain is caused by wear and tear of the spine, such as arthritis or a herniated disc. The soreness may remain and worsen over time.
• Strain or injury: Acute lower back pain is defined as pain that occurs suddenly and is usually caused by an injury or strain. Even if the pain is severe, it normally goes away within a few days or weeks. [2]
• Chronic pain: Chronic lower back pain lasts more than three months and can be caused by a variety of difficulties, including underlying medical disorders or degenerative diseases.

A healthcare specialist should be consulted in order to determine the exact cause of your lower back discomfort and develop an appropriate treatment approach.

How to Get Rid of Lower Back Pain

If you’re suffering from lower back discomfort, here are some suggestions to help you feel better.

Take pain medicines that are available over-the-counter.
Over-the-counter pain relievers such as ibuprofen, acetaminophen, or naproxen can help alleviate lower back pain by reducing discomfort and inflammation. However, it is critical to follow the dosage recommended on the label. If you have any more questions or concerns regarding painkiller dose, speak with your healthcare professional. Overuse of pain relievers can have harmful side effects and may not address the underlying cause of your lower back pain properly.

Use either heat or ice treatment.

Heat therapy might help if you have persistent or chronic lower back discomfort. It functions by increasing blood flow and relaxing muscles. You can use a heating pad, a hot water bottle, or a warm bath to apply heat therapy. To avoid scorching your skin, utilize heat treatment for no more than 20 minutes at a time.

Ice can help reduce lower back pain that has come on suddenly or suddenly. To alleviate pain, use frozen vegetables, an ice pack, or ice cubes wrapped in a towel. Apply for no more than 20 minutes at a time.

Exercise and stretching

Regular stretches and workouts help alleviate lower back pain by improving flexibility, strength, and mobility. [3] Remember to begin with gentle workouts and stretches and gradually increase the intensity as your back strengthens and becomes more flexible.

It is critical to check with a healthcare expert before beginning any new workout or stretching regimen, especially if you have a history of lower back pain or an injury.

Maintain proper posture.

Good posture relieves lower back pain by putting less tension on the muscles and ligaments in the lower back. Poor posture can cause your lower back to curve excessively, placing additional strain on your muscles, discs, and vertebrae. This might cause lower back discomfort and stiffness.

Proper posture can help your lower back muscles work more effectively and efficiently by spreading your body weight evenly. Aside from keeping your spine in a neutral position, proper posture reduces your chances of spinal misalignment and the resulting back pain.

Chiropractic treatment

Lower back pain can be efficiently managed with chiropractic care. Chiropractic physicians are medical experts who specialize in the diagnosis and treatment of musculoskeletal disorders such lower back pain.

In the course of chiropractic treatment for lower back pain, spinal adjustments, which are subtle manipulations of the spine that can help realign the vertebrae, promote joint mobility, and reduce pain and inflammation, may be employed. Chiropractors may also offer other therapies such as massage, stretches, and exercise to help relieve lower back pain.

Acupuncture

During acupuncture, an ancient Chinese treatment, thin needles are placed into certain bodily locations. Acupuncture is supposed to relieve pain and help in recovery by activating the body’s natural healing mechanisms.

Acupuncture can be used to successfully treat lower back pain. Acupuncture is supposed to improve blood flow, reduce inflammation, and release endorphins, which serve as natural painkillers in the body.

Acupuncture has been shown in tests to be an effective treatment for chronic lower back pain. In one study, people who received acupuncture for lower back pain reported more improvement in pain and function than those who received standard medical therapy.

Herbal treatments

By numbing the area, herbal therapies can alleviate pain and inflammation in the lower back. Many herbal medications have anti-inflammatory components that can help reduce swelling and pain in the muscles and joints of the lower back. Certain plants, such as devil’s claw and white willow bark, contain aspirin-like compounds that help reduce pain and inflammation.

Some herbs, such as ginger and turmeric, have ingredients that can help increase circulation and promote healing in the affected area. [4] As a consequence, lower back soreness and stiffness may be reduced.

While herbal treatments may be effective for some people, it is crucial to note that they are not for everyone. It is also advised to see a healthcare practitioner before using any herbal therapies because they may interact with other medicines or have unwanted side effects. Herbal medications should be used in combination with a comprehensive treatment plan that includes dietary changes, physical exercise, and other therapies as indicated by a medical expert.

Stretching

Stretching can help relieve lower back pain. These stretches may be beneficial to you:

Steps for a knee-to-chest stretch:

• Lie on your back on a soft surface, such as a yoga mat or carpeted floor.
• Place your feet flat on the ground and bend both knees.
• Inhale deeply, then exhale by drawing one knee toward your chest with your hands.
• Hold the stretch for 15 to 30 seconds, feeling a slight stretch in your lower back and buttocks.
• Extend the other leg after releasing the first.
• Repeat the stretch on each side two to three times.
• As you become more comfortable to the stretch, try bringing both knees to your chest at the same time.

The cat-cow stretch
Steps:

• Place your wrists beneath your shoulders and your knees under your hips while kneeling.
• Inhale deeply while lowering your belly to the ground, arching your back, and elevating your head and tailbone to the ceiling. The cow attitude is depicted.
• Exhale by curving your back, pulling your belly button up into your spine, and tucking your chin into your chest. The cat attitude is depicted.
• Continue to go between the cow and the cat with your breath. Inhale for the cow position and exhale for the cat pose.
• Repeat as many times as you like for 5 to 10 breaths.
• You may also include some light hip mobility as you alternate between the cat and cow poses.

Steps for a child’s pose:

• Place your wrists beneath your shoulders and your knees under your hips while kneeling.
• Bring your hips back toward your heels while keeping your arms out in front of you.
• Place a block or pillow under your brow and rest it there if it’s more comfortable.
• Take a few deep breaths and lower your chest toward the floor. As you do this, you should feel a slight stretch in your thighs, lower back, and hips.
• Hold the stretch for 30 to 1 minute, or until it feels comfortable.
• To depart the stance, gradually roll up to a sitting position

Steps for stretching the piriformis:

• Lie on your back on a soft surface, such as a yoga mat or carpeted floor.
• Place your feet flat on the ground and bend both knees.
• As you cross one leg over the other, your ankle should be just over the other knee.
• Stretch the buttock and outer hip of the crossed leg by gently drawing the uncrossed leg towards your chest with your hands.
• After 15 to 30 seconds, repeat the stretch with the opposing leg.
• Repeat the stretch on each side two to three times.
• To deepen the stretch, bring the uncrossed leg closer to your chest while gently pressing on the crossed knee with your palm.

Stretch your hamstrings as follows:

• Lie on your back on a soft surface, such as a yoga mat or carpeted floor.
• Maintain a flat foot on the ground while bending one knee.
• Wrap a strap or cloth around the ball of your other foot.
• Slowly straighten your leg toward the ceiling while using the strap to gently bring your foot up towards your head.
• Maintain a comfortable angle with your other leg and the floor with your lower back.
• Hold the stretch for 15 to 30 seconds, feeling a stretch at the back of your thigh and calf.
• After removing the strap, stretch the opposing leg again.
• Repeat the stretch on each side two to three times.

To make the stretch deeper, consider extending your foot toward your head while clutching the strap.