August 19, 2022

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How to Ease Your Lower Back Pain

3 min read
Lower Back Pain

Lower Back Pain

One of the most common health problems is lower back pain. If your lower back pains don’t go away and keep getting in your life’s way, you may need more than one treatment to feel better. That said, we’ve listed some treatments for back pain and see which one or combination works best for you.

1. Continue to move anyway.

If you are in pain, you may not feel like moving. One common misconception among individuals suffering from lower back pains is that they should not be active or the pain worsens. However, even if you have yourself checked with a doctor, this advice is most likely the first thing your doctor would suggest. 

Even with back pain, you can still do your everyday exercise and other daily activities at home, although you might want to do it with extra caution. You can take a quick 30-minute stroll around the block or walk around the block with your pet.

Being sedentary can cause weaken the muscles around the spine and in the back. This, in turn, may result in decreased support for the spine and long-term discomfort. 

2. Do strengthening and stretching exercises.

Strong muscles, particularly those in your abdominal core, can provide back support. For this, strength and flexibility may help reduce and avoid pain and stretching and strengthening exercises should be performed first thing in the morning.

If you are older or concerned about overdoing these exercises, stretch and perform your strengthening exercises later in the day when your body has warmed up. Pilates and yoga are just a few exercises that may help you develop your core and the muscles surrounding your hips. 

3. Sit and walk straight.

Lower Back Pain

Photo by Humphrey Muleba: https://www.pexels.com/photo/woman-walking-near-body-of-water-1612854/

Do you know that maintaining proper posture relieves strain on your lower back? If you slouch easily, consider using tape, straps, or flexible bands to ensure your spine is aligned correctly. Always make it a point to maintain a centred position with your head above your pelvis.

If you work at a desk daily, try resting your arms straight on the table or desk and keep your eyes level with the top of the screen. Find time to get out of your chair, stretch, and stroll for a few minutes when you can.

4. Get enough rest and sleep.

Insomnia is a significant cause of difficulties falling or staying asleep. And because you have inadequate sleep, this can aggravate your lower back pains. A certain amount of rest and sleep is required for the body’s tissues to recover and replenish energy levels.

If you are having difficulty sleeping, treating any underlying discomfort or other issues is imperative, so seek professional help. Depending on what is causing your sleep disruption, your doctor may prescribe lifestyle modifications, drugs, or other therapies.

5. Use cold and/or hot compresses to relieve discomfort.

Don’t underestimate the pain-relieving power of cold and/or hot packs to your lower back to soothe your lower back pains.

  • Cold treatment can reduce the inflammation and discomfort of your lower back pain. Some options include wrapping ice in a towel or a cold gel pack. But don’t forget to maintain at least one layer of protection between your skin and the ice/cold pack.
  • Heat treatment can impact the improvement of blood flow while providing relaxation and pain alleviation. Heat treatment may take many different forms. You can also consider warming up your lower back by taking a warm bath or shower, relaxing in a hot tub, or using a heating pad.

6. Look for activities that make you happy.

Any pain can affect your quality of life; it can even hurt your most essential relationships, money, and ability to get things done at work and home. Fortunately, finding hobbies that make you joyful might help ease stress and discomfort. For most people, hobbies can make them feel good daily and may make the pain more bearable.

Sure, you can ease your lower back pains on your own, but you might also want to seek physiotherapy in Guelph or even get massage therapy in Whitby to help you feel better quickly. However, if you have back pain that comes on quickly or is very bad, you should immediately see a doctor or physical therapist.