Cody Casey
Lower back pain is a common issue, with around eight out of ten adults experiencing it at some point in their lives. It can be caused by a variety of factors, including muscle strains, ligament sprains, herniated discs, spinal stenosis, and osteoarthritis. To alleviate lower back pain, a combination of home remedies, lifestyle changes, and medical treatments may be necessary. Home remedies such as cold compresses, heating pads, and over-the-counter pain relievers can provide temporary relief. Improving one's posture, getting adequate exercise, and maintaining a healthy weight are also important for preventing and managing lower back pain. In some cases, psychological therapies, physical therapy, spinal injections, or surgery may be recommended by a medical professional.
| Characteristics | Values |
|---|---|
| Prevention | Wear appropriate footwear, maintain a healthy weight, improve your posture, do targeted exercises to strengthen core muscles, and avoid lifting heavy objects |
| Treatment | Over-the-counter pain medication, skin creams, ointments, patches, heating pads, ice packs, bed rest, massage, acupuncture, spinal manipulation, ultrasound, heat, muscle relaxation, and electrical stimulation |
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What You'll Learn
Improve your posture
Poor posture is one of the top underlying causes of lower back pain. Whether you sit at a desk all day or are a professional athlete, poor posture could be the cause of that never-ending ache in your back. The surprisingly simple act of paying attention to improving your posture can go a long way.
Shoulder Blade Squeeze
Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together.
Imagery
Think of a straight line passing through your body from the ceiling to the floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level—don't allow the lower back to sway and resist the urge to stand on tiptoe. Instead, think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.
Child's Pose
This pose stretches and lengthens your spine, glutes, and hamstrings. It may also release tension in your lower back and neck. Sit on your shins with your knees together, your big toes touching, and your heels splayed out to the side. Fold forward at your hips and walk your hands out in front of you. Sink your hips back down toward your feet. If your thighs won't go all the way down, place a pillow or folded blanket under them for support. Gently place your forehead on the floor or turn your head to one side. Keep your arms extended or rest them along your body. Breathe deeply into the back of your rib cage and waist. Relax in this pose for up to 5 minutes while continuing to breathe deeply.
Downward-Facing Dog
This pose is a forward bend that can be used as a resting pose to balance out the body. It can help relieve back pain, while also strengthening and aligning your back muscles. From a high plank position, bring your right hand slightly in to center. Shift your weight onto your right hand, stack your ankles, and lift your hips. Place your left hand on your hip or extend it up toward the ceiling. You can drop your right knee down to the floor for extra support. Engage your abdominals, side body, and glutes as you maintain this pose. Align your body in a simple line from the crown of your head to your heels. Look straight ahead of you or up toward your hand. Hold this pose for up to 30 seconds. Repeat on the opposite side.
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Try over-the-counter pain relief
Over-the-counter (OTC) pain relievers are often effective in managing lower back pain. While there are only a few pain medications available without a prescription, they come in many different formulations, such as:
- Tablets
- Liquid gels
- Rapid-release capsules
- Gel caps
- Coated tablets
- Dissolvable packets
Ibuprofen (Advil, Motrin), naproxen (Aleve), and naproxen sodium are NSAIDs, which are often the go-to drugs for back pain relief. NSAIDs help reduce pain, swelling, and inflammation in muscles and around damaged spinal discs or arthritic joints. They can be purchased over the counter or with a prescription for higher doses. Acetaminophen (Tylenol) is another pain reliever that is often sold alongside NSAIDs, but it is not an NSAID and does not address inflammation. People with liver disease should avoid acetaminophen. Topical remedies such as sprays and creams can also help dull pain by making the skin feel hot or cold.
It is important to follow the guidelines on the label and consult a doctor about what medications you are taking and in what quantity. If your pain does not subside after a few weeks, or if it is accompanied by other conditions like leg weakness, incontinence, or a fever, consult a doctor.
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Apply hot and cold therapy
Heat therapy helps improve blood flow to the area where it is applied, making it ideal for muscle pain or stiffness. It can be applied locally, regionally, or as full-body treatment. Local therapy is best for small areas of pain, such as a stiff muscle, and can be applied using small heated gel packs or a hot water bottle. Regional treatment is best for more widespread pain and can be achieved with a steamed towel, large heating pad, or heat wraps. Full-body treatment includes options like hot baths or saunas.
When applying heat therapy, it is important to use "warm" temperatures instead of "hot" ones to avoid burning the skin. Heat therapy should be applied for 15 to 20 minutes at a time, several times a day.
Cold therapy, on the other hand, helps reduce inflammation and swelling by lowering blood flow to a particular area. It is most helpful when used for acute injuries and pain. Cold therapy can be applied using ice packs or cold packs for 10 to 15 minutes, several times a day, with no more than 20 minutes of application at a time to prevent nerve, tissue, and skin damage.
When dealing with acute back pain or pain that has occurred due to a direct injury, it is recommended to use cold therapy first to reduce swelling and inflammation. Once the inflammation has subsided, heat therapy can be applied to improve the flexibility of soft tissues and overall back functioning.
It is important to note that heat and cold therapy should be used intermittently, with a 2-hour break in between applications, to avoid potential skin and nerve damage.
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Do targeted core exercises
If you experience lower back pain, one of the best ways to alleviate it is to improve your core strength. The core muscles are rarely used during everyday activities, so they need to be toned through targeted exercises.
Core strength stabilizes your spine, improving overall movement and posture. A strong core allows for your spine and pelvis to be stabilized, which helps to improve your muscular balance and posture. This can act as a shock absorber during physical exercise, allowing you to move more efficiently and reducing the potential for injury to your lower back.
There are several exercises that can help improve core strength and alleviate lower back pain. One such exercise is the "Mad Cat". Position yourself with your hands and knees on the floor. Imagine there's a string through your belly button pulling you up to the ceiling and slowly curl your back toward the ceiling while tucking your chin slightly like an angry cat. Hold the position with a deep inhale, then tighten your abs, drop your chest toward the floor and lift your head slightly. Repeat this process.
Another exercise is abdominal bracing. Lie on your back and rest your calves on a raised surface, such as a chair or coffee table. Cross your arms over your chest and attempt to lift your shoulders off the floor, but do not perform a crunch. When your abdominals engage, maintain this engagement and breathe. Relax after a few breaths, then repeat.
Additionally, you can try the single-leg bridge. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. Lift your right leg and grab the back of your thigh with both hands. Gently pull your right knee toward your chest and move your left foot towards the centre of your body. This exercise is great for building glute strength and lengthening the hip flexors.
It is important to note that if you feel shooting pains during any of these exercises, you should stop immediately. These exercises should help relieve your lower back pain, not create more discomfort. Consult a doctor or specialist if your pain persists or worsens.
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Improve your sleep setup
Improving your sleep setup is crucial for alleviating lower back pain. Here are some detailed tips to help you achieve this:
Mattress and Pillow Selection:
Choose a mattress that provides adequate support for your lower back. The right mattress can significantly improve comfort and support, reducing pressure on the lumbar spine. Additionally, select pillows that offer proper alignment for your head, neck, and spine.
Sleeping Positions:
Sleeping on your back, known as the supine position, is recommended for lower back pain relief. This position naturally aligns the spine, reducing stress on the back muscles and discs. Place a small pillow under your knees to maintain the natural curve of the lower back and further enhance this posture. Alternatively, you can place a small towel or rolled-up blanket under your lower back for extra support.
Reclined Position:
If you find relief in a reclined position, adjustable beds or specially designed wedges can be beneficial. A slight elevation of the upper body helps maintain the natural curve of the spine, reducing pressure on the lower back.
Side Sleeping:
Side sleeping is another beneficial position. Keep your knees slightly bent and place a pillow between your knees to maintain spinal alignment. This position helps reduce tension on the discs and prevents the spine from curving backward.
Avoid Stomach Sleeping:
Stomach sleeping is generally not advised for those with lower back pain. It can lead to neck strain and exaggerated arching of the lower back, increasing discomfort.
Consistent Sleep Schedule:
Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, promoting better sleep quality and reducing disruptions that can aggravate lower back pain.
Relaxing Bedtime Routine:
Establish a calming bedtime routine to signal to your body that it's time to relax and prepare for sleep. This may include reading, taking a warm bath, practicing relaxation techniques like deep breathing or meditation, or listening to soothing music.
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Frequently asked questions
Some home remedies to alleviate lower back pain include using an ice pack or cold compress to reduce swelling, applying a heating pad or hot water bottle to relax muscles, and doing targeted core exercises to strengthen back muscles.
Maintaining a healthy weight through diet and exercise can help alleviate lower back pain. Improving your posture, wearing supportive footwear, and avoiding sitting for long periods of time can also help prevent and reduce lower back pain.
If your lower back pain does not improve within several days to a week, you should consult a doctor or physical therapist for further treatment. They may recommend medical treatments such as physical therapy, spinal injections, or complementary therapies like acupuncture.
