REMEDIES TO RELIEVE LOWER BACK PAIN FAST
We’re all curious about the best way to get rid of lower back pain quickly. Backache can be frustrating and draining at best. At its worst, this type of discomfort can be completely incapacitating. If you’ve ever awoken with a severe backache, you know how quickly such an ailment can derail your day, week, or even several months or years.
Fortunately, there are treatments available to alleviate the pain. There are numerous strategies available, ranging from exercise to better sleep to stress reduction. Consider the following back pain relief methods the next time you have a backache (or if you are currently suffering from one). Remember to consult your doctor before using any at-home back pain remedies.
REMEDIES TO RELIEVE LOWER BACK PAIN
- Muscle Loosening Exercises
Although it may seem counterintuitive to exercise when suffering from lower back pain, the right type of movement can help alleviate the discomfort. It’s always a good idea to consult your doctor before engaging in physical activity when you’re in pain, but this conversation is well worth having if you’re in pain.
To begin, keep in mind that not all exercise is beneficial in the treatment of back pain. Avoid toe-touch exercises and sit-ups, which may increase the stress on your spine rather than relieve it. Leg lifts are another exercise to avoid if you are injured. Leg lifts may be too demanding on your body if your core is weak or if you’re already in pain.
When you need to relieve back pain, you can do a variety of exercises. Partial crunches can help you strengthen your core without putting too much pressure on it. Slow and controlled wall sits may also be beneficial. Other options include bringing each knee to the chest in sequence, pelvic tilts, and swimming.
- Employ Hot/Cold Treatments
Hot and/or cold therapy is another effective treatment option. This remedy is simple to implement and reasonably priced. Certain types of aches may be relieved by the application of heat and/or cold. This could include lower back pain caused by common causes such as spinal stenosis. If you have direct lower back pain as a result of an injury such as a collision, a fall, or a sports injury, hot/cold therapy may be an option. Other types of aches that may benefit from hot/cold applications include sore muscles from exercise and a pulled muscle caused by straining the back.
The type of hot and/or cold therapy you choose should be determined by the type of pain you are experiencing. If your pain is severe, apply cold first, followed by heat. Mild heat should be applied continuously if the discomfort is chronic or subacute. If you want to reduce soreness after exercise, you should apply ice.
You can use store-bought hot and cold packs, or you can make your own hot and cold packs at home.
- Extend Yourself More
Stretching exercises, in addition to the other types of exercise discussed here, can help relieve back pain. The yoga stretch known as “Child’s Pose” or a knee-to-chest stretch may also be beneficial in relieving lower back pain. Stretching the piriformis muscle in the buttock can help to relieve buttock and lower back tightness. While seated, gently twisting your spine may help you gain mobility. Other stretches that may be beneficial to you include the “Cat-Cow” stretch, which stimulates the spine, and the “Sphinx” stretch, which is a backbend stretch that strengthens the chest, spine, and buttocks.
Relief from Lower Back Pain
- Purchase Better Shoes
The shoes you wear can have an impact on your back’s health and may be one of the best and most obvious lower back pain remedies. High heels are known to aggravate many people’s problems. However, simply wearing flat shoes is not always the solution. Appropriate arch support and foot cushioning are essential, and doing so may significantly help with pain management. Another important factor is how well your shoes fit: if they are too tight, causing foot pain, you may change your walking style, causing back stress. Wearing shoes that are too big can also cause you to compensate by altering your gait. Getting orthotic insoles is one way to improve mobility and comfort while eliminating back pain.
- Decrease Your Stress
Prolonged periods of high stress can be detrimental to your health, including your back. Stress can affect the way you breathe, which can lead to back tension and strain. Furthermore, it is common for people to become less active during times of stress. Unfortunately, becoming more sedentary is the polar opposite of what most people require during these times. Sitting at a desk, reclining on a couch, or staying in bed instead of stretching or exercising can be detrimental to your health. Consider making some minor changes to your habits to reduce stress and the likelihood of stress-related discomfort. Eating healthier foods can help to reduce stress, but taking time to relax is also important. Spend quality time with yourself and your loved ones to keep your spirit strong when life gets tough. This may result in a healthier back in the long run.
- Improve Your Sleep
Getting enough sleep is another important strategy for staying in shape. You may experience sleep deprivation if you do not sleep in an optimal position. Aches can also be caused by poor sleeping posture. Make sure your spine is in a neutral position and try to sleep on your back. If you have trouble sleeping unless you’re on your side, you should switch sides on a regular basis. Instead of placing your pillow beneath your shoulders, place it beneath your neck and head. Choosing the right mattress is also critical. If your waist is narrower than your hips, choose a mattress that is relatively soft. If your waist and hips are nearly the same width, a more rigid mattress is recommended.
GETTING RID OF BACK PAIN
When you have an ache or are trying to get lower back pain relief, it may seem difficult to take a proactive approach to the situation. However, relieving such aches and pains may be largely within your control. You might be pleasantly surprised by the results if you make some simple changes to your habits and lifestyle. North Texas Medical Center takes great pride in assisting our community in achieving better health. If you are experiencing back pain, please call us at (940) 665-1751 or contact us online today.
