Back pain is a common ailment, with more than 80% of adults experiencing it at some point in their lives. Lower back pain, the most common type of back pain, can be caused by many things including injury or strain to muscles and ligaments surrounding the lower spine; muscle spasms; bone spurs due to arthritis; and spinal stenosis (narrowing of the spinal canal). There are several treatment options for lower back pain including medication, physical therapy, chiropractic care, acupuncture and lifestyle changes. However there are also treatments that are overlooked such as massage therapy that has been shown to relieve chronic low-back pain and improve quality of life. This blog post will discuss 17 effective treatments for lower back pain that
Physical activity and exercise in general can help to lower back pain. Exercise is an important component of treatment for low-back pain because it increases the strength, flexibility and balance that are necessary for maintaining good posture. It also helps to improve muscle endurance that may be decreased by long periods of sitting or standing with poor posture. There are many different
2. Get a massage
Another solution is to get a massage. Massages are beneficial for lower back pain because they release tension and promote relaxation which can help to ease lumbar discomfort and decrease stiffness in the muscles that surround your spine. The goal of getting a massage is not necessarily to relieve pain, but rather improve flexibility and mobility while reducing stress levels by lowering cortisol levels with soothing touch therapy.
3. Try acupuncture
Accupuncture is also a great way to help lower back pain. Acupuncture involves the insertion of very thin needles into specific points on your body that are believed to have a therapeutic effect. According to Harvard Medical School, acupuncture is used for short-term treatment and relief from muscle tension headaches, migraines, chronic neck or shoulder pain, carpal tunnel syndrome as well as lower back pain symptoms.
Here is an overview of the benfits of acupuncture therapy
4. Use ice packs and heating pads to soothe pain and inflammation
You can use ice ce packs and heating pads to soothe lower back pain. Simply apply an ice pack or heat pack for about 20 minutes, break it up with at least five-minute breaks between use of either one.
Use the ice pack before you go out in cold weather; when you come home from work; after a workout; after sitting too long on your desk chair, etcetera. Use the warming pad before bedtime while relaxing in front of TV.
5 Sleep on your side, not your back or stomach
You should sleep on your side, not your back or stomach. Sleep in a left-side position with a pillow under the knees to take pressure off of lower back muscles and joints. If you have difficulty sleeping at night, invest in a comfortable mattress that is right for you (firmness level). A soft mattress will compress too much.
6 Get a good mattress and pillow that are right for you
Avoid sleeping on your back or stomach. Side sleepers should use a pillow under their knees if the lower back is uncomfortable and to take pressure off of joints, muscles. Get good mattress that’s correct for you: firmness level can help with night time sleeplessness by taking strain off lower-back area; soft.
7 Stand up straight with good posture
Standing up straight and having good posture is important so that your back doesn’t have to do all the work. If you slouch or lean against a desk, for example, it can put pressure on muscles in your lower back. The same goes if you are sitting with an abnormal spine curvature (for instance being hunched over).
8 Why its important to sleep enough hours to avoid backpain?
To avoid backpain, it’s important to sleep enough hours so that your body has time to rest and repair. Many people neglect their need for adequate sleep because they are busy or feel pressured by the demands of life. The National Sleep Foundation recommends at least seven hours of sleep each night for adults age 18-64 and nine hours each night.
9 Buy a backmassager
A backmassager is a great way to soothe your lower back pain. It can be used daily or as needed for immediate, temporary relief. The benefits of this type of massage include increased blood flow and circulation which helps with pain regulation, muscle relaxation, improved range of motion and joint mobility, decreased stress levels and general well-being. Another benefit is that a backmassager is a lot cheaper then visiting a massage saloon and you can use it anywhere, even at work.
10 Do excercises to avoid backpain
A lot of people overlook the simple things they can do to avoid lower back pain. One such exercise is stretching your hamstrings by lying on your stomach and pulling one leg up towards you with both hands, hold this position for 30 seconds before switching legs.
11 Sit with your knees 90 degress or higher
When sitting, make sure your knees are at 90 degrees or higher because if they are lower than that, the spine can curve causing lower back pain. This is the reason why you should avoid sitting cross-legged on the floor
12 Drink enough water to stay hydrated.
Drinking enough water is important because dehydration can cause lower back pain (among other symptoms). Drinking plenty of fluids during the day will also keep you feeling more energized and less lethargic which makes it easier to get through your workday or evening activities.
13 Stretch your hamstrings twice daily
Stretch your hamstrings twice daily. The hamstrings are located towards the back of your thigh and you can stretch them by bending the knee, bringing it up as far as possible while keeping both feet flat on the ground then leaning a little bit forward
14. Release your inner endorphins
Release your inner endorphins. Endorphins are hormones that suppress pain and increase feelings of pleasure. They’re released when the body is under physical or emotional stress, which includes chronic lower back pain. Practicing meditation may be a way to release those good vibes!
15. Do Meditation
Meditation can also help you relax your muscles and ease tension in your back. Studies show that meditation may lower blood pressure, reduce chronic pain levels and improve sleep quality. The key to meditating is finding what’s right for you – a private room with no distractions or the natural sounds of nature are two perfect starting points!
16. Eat healthy food
Eating healthy food is a natural way to reduce back pain and helps your body heal faster. Try incorporating more vegetables, less sugar and processed foods into the diet. The main reason is because the less sugar you eat, the healthier your body will be. Also, processed foods are full of chemicals and additives which can irritate an already inflamed back.