Back pain in all forms can be painful and debilitating. It can render you completely unable to work, and in some extreme cases, make simple everyday acts like walking nearly unbearable.
One of the most common areas that back pain is reported is in the lower back, or lumbar region. Your lumbar spine is a complex network of bones, joints, muscles, ligaments, and nerves all working in sync to provide your core with support, strength, and flexibility.
An enormous amount of stress is placed on your lower back on an ongoing daily basis. It has to carry the weight of your upper body while also providing you with the mobility and flexibility required to carry out common motions like bending and twisting.
If you’re suffering from pain in your lumbar region, you’ve come to the right place to help you find relief. We’ve put together this article on what helps lower back pain to provide you with the information you need to start feeling better today.
Common Causes of Lower Back Pain: What Helps Lower Back Pain?
There are a multitude of things that can cause you to experience pain in your lower back. The most common cause is usually a pulled muscle or ligament, caused by lifting something heavy, sudden movements, or poor posture.
Lumbar sprains can happen both spontaneously or over a gradual period of time as a result of repetitive movements. They both share the same outcome though — severe pain in the lower back.
The good news is that often times, the pain experienced doesn’t last for extended lengths of time, as the muscles begin to heal. In the meantime, however, the pain can be excruciating.
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So, with that in mind, let’s have a look at some proven, effective methods that you can use to help relieve some of the pain you may be experiencing in your back.
Top 6 Ways to Help Lower Back Pain
One of the simplest methods of helping with lower back pain is also one of the more common-sense ones. If you’re experiencing severe lower back pain, don’t push yourself too hard and make sure that you get a bit of extra rest and avoid any activity that is too strenuous.
However, don’t rest for longer than a few days, as prolonged inactivity can actually make things worse!
Alternating hot therapy with ice therapy can be incredibly effective for helping with your lower back pain. The heat from a warm bath or hot water bottle can help to relax your muscles and stimulate increased blood flow.
On the other hand, ice packs can help reduce inflammation and swelling. Just be sure to properly cover them as they can damage exposed skin.
Over-The-Counter Pain Remedies
Anti-inflammatory medications can help tremendously in coping with lower back pain. The most common varieties available include ibuprofen, aspirin, and naproxen. You’ll probably know them by their brand names — Advil, Bayer, and Aleve respectively.
Alternatively, you can try acetaminophen (Tylenol). It’s not an anti-inflammatory but it can help ease lower back pain by blocking pain signals that are transmitted to the brain.
Change Up Your Activities
One helpful way to ease your lower back pain is to avoid spending prolonged amounts of time doing activities that aggravate the pain. For example, if your back pain is made worse by extended periods of sitting, you might be wondering what to do if your work requires you to sit for most of the day.
What you should do is plan for intermittent break periods throughout the day.
You could set a timer for 30 minutes, and then stand up to walk around and stretch out your back muscles every half hour. By minimizing the amount of time that you spend in positions that cause you pain, you can reduce the likelihood of muscle spasms that can worsen the condition.
Maintain Proper Posture
One of the most common causes of lower back pain next to poor lifting technique is improper posture. You can help reduce the pressure felt by your lower back by working to ensure that you maintain a proper posture.
We’ll be taking a closer look at the link between poor posture and back pain in another article, but for now it’s important to simply keep in mind that good posture can definitely help provide you with relief from your lower back pain.
This applies not only to when you’re standing, but to when you’re sitting as well. You should aim for your head held up, shoulders back, and chest out slightly.
Moderate amounts of light stretching can help out when you’re experiencing lower back pain. However, it’s important to perform the proper stretches, as some of them can end up causing you even more pain and make the condition worse!
For lower back pain, a couple of particularly good stretches include lying on your back and pulling your knees up and holding them there. This will help stretch your lower back and rear end muscles.
Another good stretch is known as the ‘cobra stretch’, where you lie on your stomach and stretch your lower back out by pushing your upper body up while keeping your legs parallel to the floor.
Lower back pain doesn’t have to put you completely out of commission. While the pain it causes can indeed be severe, with a little bit of self-care and proper attention to your posture and what activities you are engaging in, you can make it far more manageable while your body handles the natural healing process.
In the meantime, if you’re looking for a proven, 100% natural way to eliminate back pain and keep your back in tip-top shape for life, then you should check out Back Pain Relief For Life. It’s a highly effective program that has demonstrated its ability to permanently relieve lower back pain time and again.
And the best part is it can all be done in only 20 minutes per day with some simple movements!