How do I get rid of lower back pain?

If you want to rid of lower back pain, read the complete article.

Lower back pain is one of the most common health concerns seen in many people irrespective of age and gender. Lower back pain refers to the pain or discomfort felt in the bottom region of the spine. As this region supports most of the upper body’s weight, people may experience back pain whenever the body is strained.

At some point in time, almost all of us will have to deal with back pain. An intense workout or lifting something heavy is the main source of back pain which we usually notice. However, it is temporary and can be relieved by using pain relief ointments or sprays. But some people may suffer from lower back pain consistently for a longer time, which may disturb their daily activities. Persistent lower back pain can indicate a serious health issue and it should be diagnosed as early as possible to get the right treatment.

Apart from strained muscles, there can be other reasons or health conditions which cause lower back pain. It can be treated effectively only after diagnosing the proper cause. People, who suffer from lower back pain frequently, should maintain a pain journal. They should note down the activities or situations that trigger the pain and the steps they take to get relief as well. This helps the doctor for better evaluation of the condition and therefore to provide the right treatment.

Home Remedies:

For those who want to try home remedies, some of the following remedies may help.

• Gently massaging a sore or tense muscle is one of the most effective ways to relax and relieve pain. Exercises are good for people who suffer from low back pain. They may help restore muscle and protect you from further pain. Certain exercises (walking on level ground, standing bends, Cobra posture, etc.) are known to reduce symptoms.
• Research shows that heat and cold are effective means of relieving back pain. Ice packs are more beneficial when someone uses them right after an injury, like a strain.
• Applying an ice pack wrapped in a towel directly to the back can decrease inflammation. A heating pad can also relieve stiff or painful muscles. People should read and follow the instructions on any heating pad and thoroughly test the temperature to ensure it is not too hot.
• An uncomfortable mattress, the wrong size pillows, or just not getting enough sleep can trigger back pain. Most adults should get 7 to 9 hours of sleep a night, according to the Centers for Disease Control and Prevention (CDC).
• Good comfort and good back alignment are essential for the quality of sleep and for preventing back pain in the morning. Make sure the pillow is strong enough to keep the back and neck in a straight line. If you are sleeping on your side, place an extra pillow between your knees.
• Stress can lead to muscle strain and painful spasms, including in the back. If long-term stress or traumatic event seems to have caused back pain, a person can try stress relief techniques (mindfulness meditation, deep breathing, progressive muscle relaxation, guided imagery, yoga).
• Getting the right shoes for back pain can help.
• Improve mental health
• Improve your posture to reduce back pain

Keep Moving

You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend. Try to keep up with your usual level of daily activity and movement. It can be a brisk 30-minute walk or circling the block with your dog. Aim to get on your feet at least three times a week.

Stretch and Strengthen

Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. “A lot of times, I encourage people to do that first thing in the morning,” But if you’re older or worried about overdoing it, you can stretch and do your strengthening exercises later in the day when your body is warmed up.

Keep Good Posture

This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.

Maintain a Healthy Weight

Shedding extra pounds lightens the load on your lower back.

“Weight loss really helps [with pain] because it reduces the amount of mechanical force onto the spine,” If you need help, ask your doctor for advice on a diet and exercise plan that may work best for you, or check out the blog on my profile.

Exercise to get rid of lower back pain

Extension of your back helps in getting rid of the pain. There are quite a few stretches/exercises that you can do every day.

1. Swan:

1. Lie on the mat face down. Arms close to your body, bend your elbows to bring your hands under your shoulders.
   Legs are usually together, but it is acceptable to do this exercise with the legs shoulder-width apart.
2. Engage your abdominal muscles, lifting your belly away from the mat.
3. Inhale: Lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc the upper body.
   Protect your lower back by sending your tail bone down toward the mat.
4. Exhale: Keep your abdominals lifted as you lengthen your spine returning your torso to the mat in a sequential way.
5. Repeat Swan 3 to 5 times.

Cow:

Plank:

Though the plank exercises are not back bending, they are considered back extensions. They do a wonderful job of working the back and front muscles in a balanced way – not to mention the rest of the body

1. Begin on your knees. Place your hands on the floor in front of you, fingers pointing straight ahead. Your arms are straight and your elbows are not locked.
2. Engage your abdominals and lengthen your spine, extending energy through the top of your head and down through your tail bone.
   Lean forward to put your weight on your hands. Align your shoulders directly over your wrists.
3. With your abdominals lifted, extend your legs straight behind you. Keep them together and send energy through your heels. Your toes are curled under so that some weight is on the balls of your feet.
   Activate your legs (especially your hamstrings) and bring them together, emphasizing the centerline. Think of pulling your sit bones together.
4. Breathe deeply, allowing the breath to expand into your lower ribs and back.
5. Hold your position for three to five breaths.
6. Take a break and repeat up to five times.