Remedies to Relieve Lower Back Pain Fast

6 Remedies to Relieve Lower Back Pain

Backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months.

Fortunately, there are remedies to combat that ache. From exercising to getting better sleep to reducing your stress levels, you can choose from a variety of strategies. The next time you have a backache (or if you are suffering from one now), consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.

1. Exercise to Loosen Muscles

Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. It’s always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if you’re suffering.

First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if you’re already experiencing pain. 

 

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2. Use Hot/Cold Treatments

This remedy is easy to implement, and it’s also an inexpensive option. This may include lower back pain stemming from common causes, such as spinal stenosis. If you have sustained direct lower back pain from an injury such as a collision, a fall, or a sports injury, hot/cold therapy could be a solution. Other kinds of aches that may be minimized from hot/cold applications include sore muscles from exercise.

You can use hot and cold packs available in stores, or you may want to try making your own hot and cold packs at home.

3. Stretch More

In addition to the other kinds of exercise discussed here, you can do stretching exercises to reduce backaches. The yoga stretch is known as “Child’s Pose” can be helpful in easing lower back issues, or a knee-to-chest stretch may also help. Gently twisting your spine while seated may aid in increasing your mobility. Other stretches that might work for you are the “Cat-Cow” stretch, which can invigorate the spine, and the “Sphinx”.

 

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4. Get Better Shoes

The shoes you wear can certainly have an impact on the health of your back and may actually be one of the best and most obvious lower back pain remedies. High heels are known to contribute to problems in many people.

5. Reduce Your Stress

Prolonged periods of high stress may harm various aspects of your health, including your back. Stress can affect the way that you breathe, and this may result in tension and straining of the back. To reduce stress and decrease the chances of stress-related discomfort, consider making some gentle changes in your habits.

6. Get Better Sleep

Getting enough rest is another important strategy for keeping you in good shape. If you aren’t sleeping in an optimal position, you may become sleep deprived. Poor sleep posture can also cause aches. Getting the correct mattress is also critical. A more rigid mattress is appropriate if your waist and hips are close to the same width.

Other options for treating lower back pain may include physical therapy, pain management with cortisone injections or, in certain cases, surgery. Although lower back surgery can be beneficial for patients who are experiencing nerve problems and injured discs, it’s not typically recommended for patients with other types of lower back pain. 

No matter which home treatment you try, If it helps you, if it makes you feel better, keep doing it.
 
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