Nearly eight out of ten adults will experience lower back pain at some time in their life. Low back pain can interfere with your daily life and make it difficult to participate in activities that you love. There are several steps you can do at home to alleviate lower back pain.
Our spine specialists at Aurora Health Care are ready to provide you with relief. Our spine specialists use multiple tests in order to diagnose low back pain. We then offer various treatments that will help you get back to doing your normal activities.
What are some of the best home remedies to relieve lower back pain?
Lower Back Pain is often improved by resting and using home treatments. Pain usually starts to subside within a few days. If the pain persists, you should consult your doctor for additional treatment. You may be referred to a spinal specialist.
Pain relievers available over-the-counter
Acetaminophen and nonsteroidal antiinflammatory drugs (NSAIDs), are the two most common types of pain medication available over-the-counter. Both can help reduce back pain but NSAIDs target inflammation, which causes swelling.
Try skin creams, patches or ointments that are designed to relieve pain. These over-the-counter pain relief products contain ingredients that temporarily numb your painful back area. This is not a permanent solution, but may ease back pain as you heal.
Cold and hot therapy
Have you ever wondered which is better for your low back pain: an ice or heating pad? Both may be tried.
Cold temperatures in general can reduce inflammation and swelling. Heat can help relax your muscles. You can try either hot or cold treatment for 20 minutes each time.
Gentle exercise
Rest is good for healing but don’t lie in bed all day. Walking, swimming, yoga or cycling, as well as simple stretching, are gentle exercises that increase blood flow and promote healing. Strengthening your core muscles (abdominals and back muscles), can also help to relieve back pain. If you don’t move, your muscles may become stiff and weak. This can make low back pain worse.
Are you concerned about your neck and back pain?
Back and neck problems can cause you to miss out on the simple things in life. They can also indicate a more serious issue. This back and neck quiz will evaluate your spine function, your pain symptoms, and your risk factors. It will also give you an idea on what to do next.
Take back & neck pain quiz
What is the treatment for lower back pain?
Low back pain can be managed in a variety of ways. Your provider like reLounge may suggest that you try at-home remedies first, depending on the cause.
If you don’t see any improvement, try medical treatments like chiropractic care or physical treatment. Find out more about lower back pain treatment.
How can I prevent lower back pain from occurring?
You can often avoid low back pain by making some lifestyle changes or changing your daily habits. When you’re younger, it may be difficult to see that some of your daily habits or lifestyle choices are setting you up for future problems. Gregory Nystrom is a chiropractor with Aurora BayCare Health Center. “But with age, the discs in our spine can degenerate, and we suddenly notice pain we didn’t have before.”
You can:
- Maintaining a healthy body weight can reduce pressure on joints and relieve or reduce back pain.
- Build strong bones by eating a healthy diet that contains enough calcium, vitamin D and phosphorus
- Regularly exercise, including core strengthening and stretching.
- Make sure you have a workstation that is ergonomic and supports good posture.
- Use a pillow to support your knees and abdomen if sleeping on your stomach or back.
- Avoid carrying heavy loads and use proper lifting techniques.
- Properly fitting footwear supports correct posture
Does posture affect back pain?
Poor posture can cause unnecessary strain to your shoulders, hips, and lower back. Proper posture when sitting and standing can have a significant impact on whether or not you experience lower back pain.
Correcting your posture may be uncomfortable, but it is crucial to avoid injuries which can lead to back pain. Correct posture will become more comfortable over time.
Make a few changes to your posture for optimal relief of back pain:
- Avoid straining the neck by keeping your head aligned with your body.
- As you roll your shoulders back, keep your ears away.
- Engage your abdominal muscles slightly
- Avoid crossing your legs when you are sitting. Every 30 minutes, get up and change your position.
- Spread your weight equally when standing with your feet at shoulder width apart.
