10 Lower Back Pain Relief Methods
Almost everybody experiences some kind of back pain eventually at some point in their lives. Perhaps you bent the wrong way while lifting something heavy. Or you’re dealing with a degenerative condition like arthritis.
Be that as it may, regardless of when it shows up or what may have created it, back pain can be a real, well… pain, to manage. Many back problems may also cause lower back spasms (an involuntary contraction of muscles).
There are several causes of lower back pain. Whatever the cause, once you have low back pain, it’s hard to move or stand up straight. Sometimes, it’s clearly serious which may warrant proper medical lower back pain treatment. With severe lower back pain, you have to call the doctor, of course. Extreme lower back pain may indicate an underlying medical condition.
What Causes Lower Back Pain
A variety of factors can result to the development of lower back pain where site of affectation may differ depending on the reason. Low back problems include:
a. Lower Left Back Pain
Lower back pain left side may simply be a result of lower back strain or pregnancy but can also be due to herniated disc, kidney infection, kidney stones and spinal stenosis. Pain in lower left back is more common than pain in lower right back. Left lower back pain is described as dull aching which could increase in intensity affecting the hip and leg – a common lower back and hip pain situation.
b. Lower Right Back Pain
Lower back pain right side is usually caused by muscle strains and sprains, sciatica, joint dysfunction, herniated disc, lumbar strain, UTI, kidney stones, gallbladder issues and appendicities. Right lower back pain is characterized specifically by tension, ache, or stiffiness in the back.
c. Middle Back Pain
Pain in middle of back commonly results from muscle strain, injury to the ligaments, discs or muscles, and poor posture.
But for routine and mild low back pain, there are basic things you can do to prevent back pain and keep your back in great condition. Below are lower back pain remedies you can start today.
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Lower Back Pain Relief
1. Have a good night sleep
Lower back pain causes almost unbearable discomfort that could hinder most of your activities. When you have back pain, sleep disturbances are common. It can be a vicious cycle because when you don’t get enough sleep, your back pain may feel worse, but peaceful slumber helps to repair strained muscles and soothe inflamed joints which could assist in achieving low back pain relief.
For a better night’s sleep, start with a good bed and experiment with different sleeping positions. Try lying on your side — and on a firm surface — to keep your spine in a neutral position and prevent any curvature of the spine that could lead to or worsen back pain.
Be sure to sleep on a comfortably firm mattress. Additionally, some people describe that having a pillow between their knees makes them more comfortably when sleeping. Read about Sciatica Pain Relief Remedies.
2. Gentle Exercise
Considering to have a rest is not always the best idea to ease the pain when back pain begins. Resting may worsen and decrease muscle strength.
Instead of lying down, one of the easiest things you can do to help alleviate lower back pain is to gently stretch your hamstrings. Hamstring stretching should be done at least twice per day. But you have to remember that tight hamstrings will stress your lower back and sacroiliac joints, leading to more pain.
Besides stretches for lower back pain, you can try experimenting to see in what ways you can move without pain. Try going out for a slow, easy walk, and pick up the pace if it feels good. Check this post about back pain exercises.
3. A Healthy Weight for a Healthy Back
Overweight patients are more likely to experience problems like pain in lower back than patients at a healthy weight level.
Having excess weight can cause back pain, according to licensed chiropractor Lauri Grossman, DO, who founded the Department of Homeopathic Medicine at New York University.
Weight management through diet, exercise, and nutrition not only reduces any existing back pain, but can also become beneficial in preventing particular types of back problems in the future.
4. Yoga helps the back
By improving circulation and lowering stress, just about any kind of exercise promotes recovery from back pain. But yoga may be the best one.
Develop a yoga practice (which promotes lower back pain stretches) to lengthen the spine and minimize low back pressure and pain while building core strength and flexibility.
University of Washington researchers say yoga eases lower back pain faster than conventional exercises. Make sure to tell the instructor about the pain that you are experiencing so she can help modify certain moves for you.
5. Heat and Cold Therapy
Heat and cold therapy is ideal to reduce back pain. You can use ice pack for cold therapy which works better for inflammation while heat therapy with the use of heating pad or hot water bottle to reduce muscle spasms and cramping. Purchase a Heat and Cold Therapy Wrap.
6. Correct any bad posture
Always having a bad posture? Bad news for you because you are at higher risk for low back pain.
Poor posture plays a role in many cases of back pain. It can result in short term but more likely long term damage or pain.
Usually, the lower back is susceptible to pain caused by a poor posture because it supports a good deal of your weight.
7. Healthy Back Diet
Good nutrition and a balanced diet are important components of overall health. For people with back problems, it may surprise you that maintaining a healthy weight accompanied by proper diet and nutrition also plays a major role in the back especially preventing many problems and healing from injuries.
Having a healthy eating habit is good not only for your weight but also for your heart and blood sugar which are also essential for your back.
Healthy eating habits include reducing the amount of foods that can cause inflammation like white bread, pasta and rice, red meat, highly processed foods and foods with added sugars, whole-fat dairy, sugary drinks and snacks, fried foods and anything with “partially hydrogenated oil” in its ingredients.
8. Just wear comfy footwear
Wearing high heels for long periods of time can cause a wide range of health problems. Wearing high heels can force your back to bend that makes it harder for your spinal muscles to work.
You don’t need to go for the trendy footwear, not that we are saying that you should never wear your favorite high heels, all we are saying is that you should help yourself to minimize the negative effects of wearing it for long periods because it has negative effects on your posture which can cause back pains.
Chronic lower back pain sufferers who go for weekly massage sessions reported less pain after 10 weeks compared to those who didn’t, according to another Annals of Internal Medicine study.
The real health benefits offered by massages are recognized even by conventional hospitals, making it a standard therapy for surgery patients. Massage releases endorphins that help relieve pain, reduce levels of stress chemicals and induce relaxation.
It also reverses the harmful effects of stress by regulating your heart rate, metabolism, respiration and lowers high blood pressure.
10. Avoid physical and emotional stress
Constant tension due to stress can also tense your muscles which can result to back pain. Therefore, stress reduction can help you recover from lower back pain.
Studies show that people who frequently feels depressed experience a hard time recovering from back pain, which in turn makes them more depressed.
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