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6 Remedies to Relieve Lower Back Pain Fast

by | Jan 28, 2020 | Physical Therapy

We all want to know the best way to relieve lower back pain fast. At best, backache can be frustrating, perhaps draining. At its worst, this kind of discomfort can be utterly debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can derail your day, your week, or even several months or years.

Fortunately, there are remedies to combat that ache. From exercising to getting better sleep to reducing your stress levels, you can choose from a variety of strategies. The next time you have a backache (or if you are suffering from one now), consider the following methods of back pain relief. Remember to discuss at-home back pain remedies with your doctor before you make use of them.

Remedies to Relieve Lower Back Pain

1. Exercise to Loosen Muscles

Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. It’s always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if you’re suffering.

First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if you’re already experiencing pain.

Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.

2. Use Hot/Cold Treatments

Another effective method is hot and/or cold therapy. This remedy is easy to implement, and it’s also an inexpensive option. Certain varieties of aches might be alleviated with the application of heat and/or cold. This may include lower back pain stemming from common causes, such as spinal stenosis. If you have sustained direct lower back pain from an injury such as a collision, a fall, or a sports injury, hot/cold therapy could be a solution. Other kinds of aches that may be minimized from hot/cold applications include sore muscles from exercise, as well as a pulled muscle that results from straining the back.

The type of pain you are experiencing should dictate the kind of hot and/or cold therapy that you choose. If your ache is acute, you should apply cold and then heat. If the discomfort is chronic or sub-acute, mild heat should be applied continuously. If you are trying to lessen soreness after exercising, you should apply ice.

You can use hot and cold packs available in stores, or you may want to try making your own hot and cold packs at home.

3. Stretch More

In addition to the other kinds of exercise discussed here, you can do stretching exercises to reduce backaches. The yoga stretch known as “Child’s Pose” can be helpful in easing lower back issues, or a knee-to-chest stretch may also help. When you stretch the piriformis muscle in the buttock, you can reduce tightness in the buttock and lower back. Gently twisting your spine while seated may aid in increasing your mobility. Other stretches that might work for you are the “Cat-Cow” stretch, which can invigorate the spine, and the “Sphinx” stretch: a backbend stretch that can strengthen the chest, spine, and buttocks.

Lower Back Pain Relief

4. Get Better Shoes

The shoes you wear can certainly have an impact on the health of your back and may actually be one of the best and most obvious lower back pain remedies. High heels are known to contribute to problems in many people. However, simply wearing flat shoes is not necessarily the answer. Appropriate arch support and cushioning of the foot is vital, and doing so may significantly aid in pain management. The way that your shoes fit is another important factor: if they are too tight, resulting in foot pain may cause you to change the way you walk, and that can lead to stress on the back. Similarly, wearing shoes that are too big can cause you to compensate by changing your gait. Getting orthotic insoles is one way to maximize proper mobility and comfort and get rid of back pain.

5. Reduce Your Stress

Prolonged periods of high stress may harm various aspects of your health, including your back. Stress can affect the way that you breathe, and this may result in tension and straining of the back. In addition, it is not uncommon for people to become less active in times of stress. Unfortunately, becoming more sedentary is the exact opposite of what most people need on these occasions. Sitting at a desk, reclining on a couch, or staying in bed instead of stretching or exercising may ultimately wreak havoc on you. To reduce stress and decrease the chances of stress-related discomfort, consider making some gentle changes in your habits. Eating healthier foods can help to keep stress at bay, while making time to relax is also crucial. Spend quality time with yourself and your loved ones so your spirit remains strong when life is challenging. This may indirectly lead to a healthier back.

6. Get Better Sleep

Getting enough rest is another important strategy for keeping you in good shape. If you aren’t sleeping in an optimal position, you may become sleep deprived. Poor sleep posture can also cause aches. Be sure that your spine remains in a neutral pose, and try to sleep on your back. If you have trouble sleeping unless you’re on your side, you should alternate sides periodically. Don’t position your pillow underneath your shoulders; instead, it should be placed beneath your neck and head. Getting the correct mattress is also critical. If your waist is narrower than your hips, opt for a relatively soft mattress. A more rigid mattress is appropriate if your waist and hips are close to the same width.

Relieving Your Back Pain

When you are suffering from an ache or struggling to get lower back pain relief, it may seem difficult to take a proactive approach to the matter. However, alleviating such aches may be largely within your control. If you make some simple changes in habit and lifestyle, you might be pleasantly surprised by the results. At North Texas Medical Center, we take great pride in helping our community achieve better health. If you are suffering from backache, call us at (940) 665-1751, or contact us online today.

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