About 7 Home Remedies for Lower Back Pain
Mild to moderate lower back pain is common is most adults around the world. This can be caused by something as simple as a sports injury or advanced age.
The difference between mild to moderate back pain and severe back pain is a simple one. With the majority of mild to moderate pack pain, you can treat the symptoms at home with home remedies, while severe back pain will more than likely have to be treated by a medical professional.
In some cases, severe back pain may require you to have surgery, depending on the severity of the pain.
There are some home remedies that you can use for lower back pain that is classified as mild to moderate. However, it is important that you discuss any new treatments with your doctor and make them aware of any new signs or symptoms that you may begin feeling.
Your back pain could be the result of an underlying condition, and you do not want to make it worse inadvertently.
Put Your Back on Ice
Using ice packs or even small bags of ice can help to alleviate your lower back pain. Putting your back on ice will help with any swelling and inflammation that is putting pressure on your nerves.
Resist leaving the ice pack on for longer than 30 minutes, as you can do damage to your skin whether the ice pack is directly on your skin or not.
You can repeat this treatment a few times a day, and the results can last for up to a few hours.
Get Up and Get Moving
As with most home remedies for pain, exercise is great for lower back pain. This is best used after you have let your back freeze for a while, and the swelling in your lower back has receded some.
Staying active is important in general, but it is crucial for someone who suffers from lower back pain. You need to keep moving to help prevent your muscles and joints from getting stiff and causing you more pain.
When you are suffering from a sore back, try getting up and doing light exercises like yoga to help stretch out your spine and keep it from tensing up. This will also help alleviate some of the swelling you may be experiencing.
Keep Your Back Strong
Once you have some time of low to no pain, try working out the muscles that support your back. This will help you to relieve any added stress that your back may be carrying.
Yoga and Pilates classes can help with this, as well as consulting either a personal trainer or a Physical Therapist.
Getting outside opinions on this is important because you don’t want to work out those muscles in such a way that you make your back pain worse.
Stretching and Ergonomic Activity
These two remedies really go hand in hand. Especially if you are someone who works at a desk all day and do not have many chances to get up and walk around.
Get in the habit of starting your day with different stretching positions. Try multi-tasking and do some while you are getting ready.
Focus specifically on the muscles that surround the problem areas of your back, as this will ensure that you are getting the relief you need in the places that you need it the most. With the technology we have today, there are great new items on the market that can help you get up and moving at your desk, such as a standing desk.
This product turns your normal desk into a standing desk that allows you to lift it and your desk items into a standing position. This gives you a better range of motion and allows you to do small stretching exercises while continuing your daily work.
It also allows you to remain in a straight spine position instead of being hunched over. Keeping your spine straight will also help alleviate any back pain.
Posture and Footwear
Most people believe that your footwear has nothing to do with how your posture presents. However, it can have a significant impact on how straight you are able to keep your spine. For women, in particular, it is best to limit the height of your heels to around 1 inch or less.
The higher the heel, the more likely you are to hunch over while walking or standing, which will negatively affect your spine and cause you to increase your lower back pain. For men and women, it is important to stand tall and keep your spine as straight as possible, and wearing the right footwear is important for this.
Making sure that your shoes are not too high and that they have a good amount of support is what you will need to look for when choosing footwear.
Making sure to keep an eye on your weight can also have a profound impact on your lower back pain. The more weight you carry on your bones, the more likely you are to have lower back pain.
This is due to the fact that your weight can actually cause stress on your joints, bones, and muscles. This stress can cause swelling and inflammation in your back muscles.
Adding a new diet and exercise routine into your daily life can help you to lose weight and decrease the strain that weight puts on your back.
Over the Counter Pain Relief
Most people have used different types of over the counter medication to help relieve general aches and pains at some point in their lifetimes.
These over the counter medications can also help with your lower back pain. These medicines send signals to the areas of your back that are inflamed and help to relieve that pain.
These medications will help to decrease the inflamed muscles and give you some much-needed relief.
When it comes to lower back pain, it is important to make sure that you know when to treat yourself with home remedies and when to contact your doctor.
If your pain is severe, constant, and lasts longer than a few days, you may need to contact your doctor to make sure that there is no underlying cause of the pain.
Always keep your doctor informed on what types of symptoms you are having and any home treatments you are using to help with your back pain.