Keep in mind- You cannot buy your health; you must earn it through healthy living
It seems that almost everyone at some point in their lives has suffered or will suffer from lower back pain.
Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area.
Depending on your root cause, this list will likely provide you with a good starting point for getting your back into tip-top shape again.
Try these 8 ways to get rid of lower back pain and regain your movement for a pain-free life.
1. CORRECT YOUR POSTURE
Good posture isn’t something you’re born with, it’s something you work for. Posture can be corrected over time, however, and you can get the strong and straight back you need by making some simple corrections.
Whether sitting or standing, it’s important to keep the lower back straight. A good chair with proper lumbar support will help when sitting.
- PHYSICAL EXERCISE AND STRENGTHEN LOWER BACK
A sedentary lifestyle can cause muscles to weaken, but a dedicated workout plan can change things for the better.
Some lower back pain exercise are lower Weight lifting exercises, like deadlifts and squats, while exercises like yoga can improve core strength.
Put these all together and your lower back will be in top form and strong enough to keep your posture correct throughout the day, pain-free.
When your posture has been subpar for years, your back muscles begin to compensate for the lack of strength. Instead of pulling you up, straight and back, they remain tight and underdeveloped.
These tight muscles aren’t just located in your back, either. Your legs and buttocks contain important muscles that directly affect your lower back. If you suffer from lower back pain, stretching these muscles out can provide instant relief.
Tight hamstrings, especially, can be stretched to reduce back pain and sciatica pain.
- SLEEP WELL
If your sleeping habits are bad, your quality of life will take a dip, too. If you’re experiencing lower back pain upon waking or throughout the night, you may want to consider changing the way you sleep.
First, consider whether your mattress provides the support you need. A mattress that’s too soft will cause unnecessary back pain, much like an unsupportive pillow will.
In this day and age, stress is nearly unavoidable. We all deal with it differently, however, and it sometimes manifests in pretty creative ways. If you’re suffering from back pain, you may be someone who carries their stress there.
The next time you’re stressed, stop and think about what part of your body is tense. If it’s tight and unrelaxed muscles that are causing your pain, visiting a massage therapist may provide the relief you need to straighten things out.
Alternatively, you can do self-massage at home.
- ICE AND HEAT
Applying a cold or hot compress to sore muscles is an age old remedy that’s been used to treat back pain for decades.
But just because it’s common doesn’t mean it doesn’t work. In fact, its long history in pain relief is a testament to its effectiveness. Icing and heating your sore lower back will help to reduce inflammation but also draw blood into the area allowing your muscles to repair themselves quicker and more effectively.
After a few days of this treatment, you’re sore muscles will feel like new.
- CONTROL YOUR WEIGHT
Being overweight or obese can cause pain in the lower back, in addition to injuries, wear on the discs and other chronic disorders. Later on, these can manifest as more severe symptoms.
This is because excess weight overloads your muscles and joints, exceeding the support capabilities of the spine.
- PRACTICE BREATHING TECHNIQUES
Breathing techniques are simple exercises that help to improve the transportation of oxygen to all cells in the body.
If you have tension in your lower back due to stress, look for a tranquil and quiet place, and perform deep and slow breathing for 5 minutes.
Inhale and exhale repeatedly, until you feel more relaxed.
DO stretch your lower back and other surrounding areas to increase flexibility.
DO strengthen your lower back with weight lifting and yoga.
DO apply a heat or ice compress and massage to relax muscles.
- Author Bio/Credentials
Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. Currently, she is writing for-https://solventwaste.com/blogs/news