How to Relieve Lower Back Pain: 7 Quick Tips
by AZ Pain Doctors, on Sep 14, 2022 11:29:00 AM
Half (80 million) of working Americans admit to having back pain throughout the year. This pain might be caused by stress or being overworked. Back pain could also be a result of bad posture or a past injury.
If you're suffering from lower back pain, then it's time to start looking for ways to reduce and eventually eliminate this pain. Severe lower back pain can prevent you from being productive and enjoying life the way you want to. To relieve lower back pain, there are a few things you can start doing right now.
In the guide below, you'll discover a list of ways to stop lower back pain. Continue reading to start healing.
1. Stay Active
It's sometimes difficult to stay active when you're experiencing lower back pain. However, keeping your body moving can help decrease the amount of pain you're in. Try your best to get up and move when able to.
If working in an office, then do your best to move around during short breaks. Simply walk around the office to stay active. At home, take 30-minute walks each day.
You can also practice yoga and stretching at home as well. There are many great yoga poses and stretches for the lower back. Failing to stay active causes your back muscles to become weak, which puts you at a higher risk of back pain.
2. Sleep in Healthy Positions
Getting enough good sleep each night is essential for optimal health. Your body needs proper rest to heal and prepare itself for the next day. You should be getting between 7 and 9 hours of sleep each night without disruptions.
Sleeping in proper sleep positions is one good way to ensure this. Certain sleeping positions can place strain on your back while you sleep, such as sleeping on your stomach. The best sleeping position is on your side.
Bend your knees and place a pillow between them if needed. You can also sleep on your back with one pillow under your knees and one under your lower back for support.
3. Place Ice and Heat on the Pain
When experiencing lower back pain, you can apply either ice or heat to the area to help relieve some of this pain. Which is better hot or cold? There's no one true answer.
The answer is whatever works best for you, which may even be both! In most cases, however, heat is best when used to relax tension or tight muscles. Ice tends to work better when trying to reduce swelling or inflammation.
Limit your ice or heat usage to only 20 minutes at a time for the best results.
4. Strengthen Your Back Muscles
Having strong muscles helps support your back. Not only do you want to strengthen your back muscles, but all of your muscles, especially your core. Optimal strength and flexibility can help reduce and even eliminate your back pain.
Stretch each morning after waking up and then wait until later in the day when your body's warmed up to start your exercises. Some good workouts for the lower back are as followed:
- reverse plank
- bent over row
- barbell good morning
- rack pull
These are just a few back workouts to try, but remember to work out all muscle groups for added support.
5. Lift With Your Legs
Lifting heavy objects is a good way to hurt your back. Back injuries are common among people who lift heavy objects on a daily basis. To protect your back, you need to lift heavy objects with your legs rather than with your back.
To do this, you'll keep your back straight and bend your knees. Grab the heavy object and then stand up straight. This prevents you from having to bend your back.
You'll use the same method when squatting in the gym. With some practice, it'll come naturally to you.
6. Correct Your Posture
Bad posture can place unnecessary strain on your back. You might not even notice you have bad posture until you start trying to correct it. If you have an office job or sit at a desk for the majority of your day, then it's essential to create an ergonomic workstation.
The desk and chair you use should be ergonomic to enforce good posture. Don't allow yourself to slouch while sitting at your desk. Instead, keep your feet flat on the floor.
Your knees should be kept at a lower level than your pelvis. Your arm should have a 90-degree angle from your desk. You want your computer screen to be at eye level as well.
7. Contact Your Pain Management Doctor
The best way to treat lower back pain is to seek the help of a pain management doctor. Your pain management doctor will first speak with you and diagnose your chronic pain condition. After doing so, you'll then discuss different treatment options.
Treatment for your lower back pain might include, acupuncture, chiropractic care, facet joint injections, medication management, muscle relaxers, and more. Having a pain management doctor to help guide you on your journey to recovery is beneficial because they'll be there to answer questions, provide advice, and make adjustments to your treatment plan when needed.
Let Us Help You Relieve Lower Back Pain
AZ Pain Doctors is the number one source for pain management and treatment in Arizona. We know how frustrating chronic lower back pain can be. Our first step is determining a diagnosis for your pain and then providing the proper treatment needed to relieve lower back pain.
Schedule an appointment today to see how we can help you!