Lower back pain is a condition that affects millions of people worldwide. While many people will treat it as an ailment, it is more of a symptom of an underlying problem. This is because there are many causes of lower back pain.
As there are causes of back pain, there are an equal or higher number of lower back pain treatments. The main type is the use of pain relievers. Their main disadvantage is that they only offer temporary relief since they don’t look into the main cause of the back pain. In addition, the pain relievers can have side effects and for the case of prescription drugs, pose risks of addiction.
Lower back pain treatment begins with identifying the cause of the pain. Some of the causes include injury, strain in the muscles or spine, bad posture, sickness or even stress. Knowing the cause will guide you on how to get rid of back pain.
Many of the people who have tried out the various bad pain treatment methods have found some to be ineffective. You might be one of them. The good news is that you can treat the back pain from your home. Some of the lower back pain home treatment methods you can use include the following.
Exercises to strengthen and heal your lower back are one of the best ways to alleviate lower back pain. The great thing about lower back exercises is that they will help to strengthen both the muscles and spine. The most effective kind of lower back exercise is the lower back stretches. They are performed as follows.
Lie flat on the floor or on an exercise mat. Your feet should be together. Fold your arms such that the palms are lying under your shoulders. Push up your trunk leaving your pelvis and thighs on the floor. Keep your face looking forward and hold this position for 10 seconds before going back to the start position. Repeat this movement at least 10 times each day.
Lower back stretches relieve pressure off your lower back by flexing the spinal joints and lower back muscles. With a stronger back, you will be less prone to back injury.
Apart from lower back stretches you can exercise this body part by use of free weights. This is done by lifting weights off the floor. To practice this exercise, have a weight (barbell) in front of you. Have your feet slightly apart and bend your knees slightly. Keeping your back straight, bend down and pick the weight. Use your lower back muscles to pull this weight up to standing position before lowering the weight again. This exercise should only be practiced if you don’t have serious lower back injuries.
Another method of how to get rid of lower back pain is by massaging it. Lower back pain can be the result of insufficient supply of blood to the muscles. Through massage, you will be able to promote blood flow as well as relieve tension from the muscles.
Use of ice or heat has been an effective lower back pain treatment method for decades. Ice or heat helps to relieve pain by stimulating the nerves in the affected area. You should try out both methods to determine which ne works best for you. For heat application, a hot shower, hot towel or hot water bottle will do. For the case of ice, using an ice pack is sufficient enough. You should however remember that you aim to sooth the back muscles and not numb them completely.
Getting rid of lower back also involves avoiding doing some things which might lead to lower back problems. They include the following.
The first thing is to avoid sleeping on your belly. The best sleeping position is practically on your side with your legs folded. However, sleeping on your back is also good depending on the mattress you sleep on.
Applying the correct lifting positions is also an important factor when it comes to lower back pain treatment. The best way to lift things is to fold your knees slightly as you pick up objects. This way, some of the weight will be transferred to your legs reducing chances of injury.
Another way to treat and prevent back pain at home is to always apply the correct sitting posture. When seated, it is recommended that you sit upright with your back assuming its slightly curved position.
If all these methods prove ineffective, you should seek immediate medical help. This can be an indicator of a more serious back problem and you may need a professional for your lower back pain treatment.
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