Wellness

How to quickly relieve lower back pain at home

Back pain is a common problem that can interfere with a person’s work and personal life. Fortunately, there are plenty of home remedies to help relieve annoying back pain. Low back pain is a widespread problem, causing more overall disability than any other condition. Up to 80% of adults will suffer from low back pain at least once in their lifetime. One may also experience pain in other areas of the back, especially in the middle and upper back.

The muscles of the back and the spine support a large part of the weight of the body. A person uses these muscles for daily movement, including sitting, standing, and walking.

For those who wish to try home remedies for back pain relief, some of the following treatments may be helpful.

Exercise to move the muscles

It can be hard to get up and move around when back pain hits. However, a short walk, yoga, water exercises, or another low-impact activity can often help relieve back pain. Exercise can loosen tight muscles and release endorphins, which are the brain’s natural painkillers. One can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong. Regular exercise can prevent future episodes of back pain due to tight muscles.

Use heat and cold

Studies show that heat and cold are effective ways to relieve back pain. Ice packs are most beneficial when used directly after an injury, such as a sprain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.

The cold can also have a numbing effect on sudden and severe back pain. One can use ice packs designed for pain relief or, if necessary, use a bag of ice or frozen vegetables covered with cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time.

A heating pad can also relieve stiff or sore muscles. One should make sure to read and follow the instructions of any heating pad and test the temperature carefully to make sure it is not too high. If there is no heating pad, you can use a hot water bottle or heat a bag of uncooked rice in the microwave.

Be careful not to burn your skin with ice or heat.

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Positions that relieve low back pain

Reaching your toes: In addition to stretching your hamstrings, leaning forward to reach your toes will help relax your lower back muscles.

Cobra Pose: Lying on your stomach with your hands facing down beside your shoulders, gently raise your chest so that the top of your head is pointing toward the ceiling.

Cat and Cow Pose: Starting with the hands and knees, slowly alternate between arching your back toward the ceiling and tilting toward the floor.

Child’s Pose: Sitting on your heels, knees hip-width apart, lean forward to rest your head on the floor, stretching your arms out in front of your head.

Apply pain relief cream

Various pain creams that can relieve back pain are available at pharmacies and online.

Pain creams that contain menthol have a cooling effect that can temporarily ease back pain. A study suggests that applying menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can make a person more sensitive to pain.

Try arnica

Arnica is a homeopathic remedy that can be applied directly to the skin to treat muscle pain, swelling, bruising and minor injuries. Many pharmacies sell arnica creams and gels. Although little scientific research proves the effectiveness of arnica, the risk of side effects is low and some people may find it helpful. A case report found that arnica helped relieve chronic pain from osteoarthritis when combined with acupuncture and massage.

Change shoes

Wearing shoes that don’t fit or offer no support can lead to muscle strain in your back, legs, and even neck.
High heels, for example, can throw the body out of alignment and cause lower back pain. A study has linked wearing high heels for long periods of time to having back pain. Wearing very flat shoes can also put extra strain on your feet and back.

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If a person suffers from recurring back pain, they should consider wearing shoes that fit well and support the feet. A podiatrist or foot specialist can help a person find suitable shoes if needed.

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Modify workstation

Poor posture from slouching or straining at the desk can cause back pain and other muscle aches. Using ergonomics to modify a workstation can help reduce pain from poor posture.

Make sure your computer screen is at eye level and your chair is the right height.

If a person must lift as part of their job, they should squat down and use their legs, not their back, for support. It is best to ask for help or use carts to move very heavy objects.

Get enough sleep and in the right position

A side sleeper should place an extra pillow between their knees for extra support. Research shows that trouble sleeping could make pain worse. Lack of sleep can also affect the amount of pain a person can tolerate, according to another study.

An uncomfortable mattress, the wrong size pillows, or simply a lack of sleep can trigger back pain.

Most adults should get 7-9 hours of sleep per night. Correct back comfort and alignment are essential for quality sleep and to avoid back pain in the morning.

Make sure the pillow provides enough support to keep your back and neck in a straight line. Side sleepers should place an extra pillow between their knees.

Manage or reduce stress

Stress can trigger muscle tension and painful spasms, including in the back. If a long-term stress or traumatic event seems to have caused back pain, a person can try stress reduction techniques, such as:

Mindfulness meditation

One study showed that mindfulness-based stress reduction improved back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to help relieve pain.

Deep breathing

Inhaling and exhaling deeply for several minutes can calm the body’s response to stress. Try Cardiac Coherence exercises, for example.

Progressive muscle relaxation.

This technique involves contracting and relaxing the muscles of the body, focusing on one muscle group at a time. Lying on their back, a person can start from the feet and gradually work their way up to the shoulders.

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Guided imagery

It involves focusing on specific mental images to induce a feeling of relaxation. A study has shown that guided imagery and music help with chronic work-related stress.

Yoga.

Yoga focuses on particular poses and breaths and can help with relaxation, especially if practiced regularly. One study found yoga to be an effective stress management tool. Many smartphone apps are available to guide a person through relaxation and meditation techniques.

Sources

Beck, BD, Hansen, Å. M., & Gold, C. (2015, September 30). Coping with work-related stress through guided imagery and music (GIM): Randomized controlled trial. Journal of Music Therapy, 52(3), 323–352

Cheatle, MD, Foster, S., Pinkett, A., Lesneski, M., Qu, D., & Dhingra, L. (2016, June). Assessing and managing sleep disturbance in patients with chronic pain. Anesthesiology Clinics, 34(2), 379–393

Dehghan, M., & Farahbod, F. (2014, September 20). The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. Journal of Clinical and Diagnostic Research, 8(9), LC01–LC04

Gagnier, JJ, Oltean, H., van Tulder, MW, Berman, BM, Bombardier, C., & Robbins, CB (2016, January). Herbal medicine for low back pain: A Cochrane review [Abstract]. Spine, 41(2), 116–133

Jackson, M., & Tummon Simmons, L. (2018, April 1). Challenging case in clinical practice: Improvement in chronic osteoarthritis pain with use of arnica oil massage, therapeutic ultrasound, and acupuncture — A case report [Abstract]. Alternative and Complementary Therapies, 24(2), 60–62

Kumar, NV, Prasanna, C., Sundar, VS, & Venkatesan, A. (2015, November). High heels footwear causes heel pain and back pain: Myth or reality? International Journal of Scientific Study, 3(8), 101–104

Low back bread [Fact sheet]. (2018, July 6)

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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