With age, our bodies go through drastic changes which can deteriorate the overall health. These changes make us more vulnerable and hurt us in ways we cannot imagine. The most common of these changes endured by many people is the lower back pain. The worst thing is that the majority of the people effected do not really know about proper back pain treatment.

Lower back pain can get worse if not treated on time. It can potentially cause your posture to slouch and hinder your ability to rest either while sitting or lying down. As per Harvard Health’s recent study, around 80% of Americans face back pain at some point of their lives, both men and women.

We will walk you through some of the most effective home remedies and prevention tips which will help you lower your back pain significantly.

Lower Back Pain Symptoms

Before addressing the lower back pain efficiently, you need to understand its symptoms. Lower back pain can start in a number of ways. It can range from slow and dull pain to a really sharp and unbearable ache. Common symptoms can include:

• A continuous discomfort on your lower back area causing uneasiness for you.
• Having limited flexibility when you try to bend or twist your upper body.
• Muscles get stiff or tight. For instance, getting a hamstring in the lower back area.
• Feeling some pain that is running down to the tailbone and/or legs.
• Feeling really uncomfortable while you stand, sit, or lie down.

These symptoms can also vary based on the main reason for the pain. Identifying these as the pain starts can help you get immediate back pain treatment.

Tips to Release Lower Back Pain

There are a number of ways through which you can release your lower back pain and get the comfort you so desire. Following are the tips to help in back pain treatment:

Cold or Heat Therapy

Applying a heating or an ice pad on the area of the pain is, without a doubt, one of the best ways to reduce or even get rid of lower back pain. This therapy works like a wonder in back pain treatment. When you apply a heating pad on the area of pain, it helps relax and loosen the sore and stiff muscles that are potentially causing the pain. This allows for better blood flow to the painful area of the back and speeds up the healing process.

On the contrary, when you apply an ice pad on your lower back pain, it reduces inflammation from the spine. This happens because of the contraction of blood vessels which in turn reduces swelling and numbs down the lower back area, relieving you from pain. For a more effective result, you can consider getting ice therapy first and then shift to heat therapy, in the first 48 hours of the pain.

Stretching and Gentle Exercise

Another best way to relieve your lower back pain is to stretch and perform gentle exercises on a routine basis. These exercises, especially those which focus on the lower back, hips, and legs, are very effective in gradually removing the lower back pain. These exercises also prevent the pain from starting again given that you do these exercises on a daily basis. Stretching your muscles loosens the tightness of muscles and improves their flexibility.

Opt for gentle activities like going for a long walk, swimming weekly, or cycling in the park daily. These activities will keep your muscles active without adding more strain on your back. Such exercises have a lower impact on the body and hence improves overall flexibility, enhances blood circulation, and also keeps you fit, preventing any further injury.

Maintain a Good Posture

Keeping a good posture not only gives you a better look but also adds to your overall sense of well-being, and improves your spine health. This reduces or prevents any future lower back pain. As per experts, a bad posture is the leading cause of lower back pain. An example of bad posture is slouching i.e. leaning forward or you’re back going round while you walk, stand, or sit.

Slouching puts extra pressure on your spine which leads to lower back pain. Get a comfortable chair that supports your lower back, especially when you are about to sit for a long time and keep your feet flat on the floor. While walking, make sure that you keep yourself balanced on both your legs, so that one leg does not get all the burden.

Strengthening Exercises

When you work on your body muscles and perform exercises that build strength in the abdomen and back, you ultimately provide more support to your lower back, preventing any future. Strength building exercises make your muscles strong enough to support the abdomen and lower back area of your body. This acts as a natural system to protect your spine from any kind of pain and removes any kind of extra pressure from them as well. Such exercises include planks, bird dogs, dead lift etc., improving your body’s stability and posture.

Use a Supportive Mattress

The way you sleep is one of the key factors in both starting and reducing the lower back pain. Using a mattress that supports your lower body helps you get quality sleep and maintains the health of your back. This, in turn, helps reduce any sort of discomfort in the lower back. Be mindful of using a very soft mattress, as it can cause your body to have a very poor alignment. On the contrary, a very firm mattress would exert an added pressure on your back and shoulders, leading to back pain. Try getting a mattress that is neither too firm nor soft, but which supports the natural shape of your back. This will remove any excessive pressure and allow you to get some quality sleep, as well.

Conclusion

Lower back pain is one of those common weaknesses that many individuals suffer from, mostly in old age. Women tend to get lower back pain at a very early age due to pregnancy. The techniques and tips given above are proven for back pain treatment. These tips can help you significantly reduce the intensity of the pain, without using any pain killers.

By performing routine exercises, or seeking professional help from trusted clinics, you can easily remove and prevent pain in your lower back.