10 Tips for Relieving Lower Back Pain
Did you know that lower back pain represents the second leading cause of disability in the United States?
Do you struggle with this frustrating medical issue? If so, discover how to relieve lower back pain with these following tips.
Let’s get into it.
1. Change Your Mattress
You spend a third of your life asleep. You need this experience to be as comfortable as possible!
Recent studies suggest that people with lower back pain sleep better on medium-firm mattresses instead of firm mattresses.
There’s no one-size-fits-all rule for this, but if you find your mattress sagging or you’re having trouble sleeping, it may be time to upgrade your bed.
2. Get a Massage
Want to know how to relieve lower back pain and take care of yourself mentally at the same time?
It’s as simple as scheduling routine back massages. In fact, up to 75% of participants report back pain relief after just three months of routine treatment.
Not only do massages feel incredibly relaxing, but they can also help with posture pain, improved immunity, and better sleep. What more can you want?
3. Take Medication
Anti-inflammatory medications, such as Motrin, Advil, or Aleve can help relieve some of the pain.
It’s always best to consult with your doctor before undergoing a medication regimen if you’re trying to learn how to relieve lower back pain.
4. Ice It
If you’re wondering how to relieve lower back pain, especially after an injury, look no further than your freezer.
Using ice within 24-48 hours after an injury can significantly reduce inflammation. After 48 hours, you can switch to heat.
Use ice for about 20 minutes at a single time to yield the best results. Position yourself in a comfortable position and place the ice bag directly over the injured area.
It may seem counterintuitive, but if you want to know how to relieve lower back pain in a natural way, you need to get moving.
Our bodies and spines are meant to move, so keep up with your daily activities as often as you can. Do your chores. Walk the dog. Tend the garden.
If you have the energy, aerobic and strength exercises can also help. Just be careful to avoid overdoing it.
6. Mind Your Posture
If you’re slumping around, it’s a lot harder for your back to properly support your weight and frame.
It’s critical to be mindful of your posture, especially when lifting heavy objects or sitting for long periods of time.
When lifting, avoid bending from the waist. Instead, bend and straighten from your knees.
At work, it’s important to also mind your posture. This means using an appropriate, comfortable desk chair that supports your lower back and allows you to keep your feet planted on the floor without hunching or slouching.
7. Stretch Regularly
Do you sit for long periods of time? Watch a lot of TV or spend a lot of time in sedentary positions? Maybe you’ve heard that infamous mantra that sitting is the new smoking.
Whether that’s true or not, research does show that getting up every half hour or so to engage in light stretching or moving around is good for the body.
It’s also good for your spine, back, and legs. Get in the habit of setting the alarm every thirty minutes to stand up and move around. Do some light yoga stretches if it feels good.
Your body (and your back pain) will thank you.
8. Wear the Right Shoes
Your back pain and footwear are undoubtedly connected. That means that poor support for your feet can wreak havoc on your back.
Flip flops, though comfortable to wear, can compound back pain. That’s because they don’t have proper arch support. Over time, people may change the way they walk to adapt to flip-flops. This can lead to foot and back pain.
With that said, flats, while cute, aren’t very optimal for relieving back pain, either. They also provide little to no support.
Finally, high heels, while undoubtedly classy and stylish, can completely throw off the back’s alignment. They can exacerbate strain and stress on the back because they alter your center of gravity.
When women wear high heels, they naturally lean forward. This change in posture forces the body to decrease the forward back curve, which can result in poor spine alignment.
Want to know how to relieve lower back pain with the right shoes? Look for shoes that include the following:
- Provide extra arch support
- Provide motion control (like running shoes)
- Allow for the middle part of the foot to hit the ground
- Use materials like graphite or plastic
Nothing working? It never hurts to consult with a podiatrist to determine the optimal shoes.
9. Lose Weight
Having a healthy body weight is good for many physical and mental reasons, and your back is just one of them.
Carrying extra pounds can put excess weight on your body. Being overweight can also put extra pressure on your intervertebral disks. This can increase your risk of injury and weaken your overall body.
Do yourself a favor and take care of yourself physically. This means eating a well-rounded, nutritious diet with plenty of veggies, fruits, and protein. It also means getting adequate exercise and sleep.
10. Find the Right Professional
If you’ve tried everything under the sun for relieving your back pain, and nothing seems to be getting better, it’s time to seek medical assistance.
You can start with your primary care physician to discuss your concerns and symptoms. You can also reach out directly to a neurosurgeon or spinal specialist, especially if you’ve had chronic pain and already tried conventional methods.
Be open and honest with your doctor about your feelings and symptoms. Remember, he is there to listen and help you find relief and secure treatment.
Final Thoughts on How to Relieve Lower Back Pain
Living with back pain can feel bothersome and frustrating, but help and treatment are available.
Let the experts at Executive Spine Surgery help you. Check out our minimally invasive, non-surgical pain management procedures today. Let’s get your health back on track.