How Can You Relieve Lower Back Pain?

How Can You Relieve Lower Back Pain?

January 16, 2024

Living with low back pain can be painful for many humans. It is believed that 80% people around the world experience lower back pain. A torn or pulled muscle or ligament is the most frequent reason of lower back pain.

These injuries can result in wrong movement of the spinal joints, compression of nerve roots, and injury to the inter vertebral discs. Fortunately, there are a various methods available for Lower Back Pain Relief, regardless of the underlying cause. Read below to learn about lower back pain relief:


To overcome the pain, you have to rest your lower back. This means reducing your level of activity for a few days. Except for a pain brief period, bed rest is not advised by experts for the treatment of low back pain.

Your back stays in a neutral position when you lie on your back with a pillow beneath your knees. Resting on the floor with your knees bent 90 degrees and supported by a chair can offer some relief. But don't take too much rest. In most of the cases, in few days you will experience the relief.

Gentle workout

While getting enough sleep is important for recovery, avoid spending all day on the couch. Do low-impact physical activities that improve blood flow and speed up healing including swimming, walking, and basic stretching. The muscles around the spine may get weaker or stiffer if you don’t move for long time because of back pain.

Ice or heat

A hot or cold massage which is commonly used for Shoulder Joint Pain can also be used to treat lower back pain. To relieve pain in the sensitive parts of your lower back, apply a bag of ice or frozen vegetables. Try to avoid any frostbite by packing the ice with cloth.

You can use small amount of Ice for 20 minutes and you can do it multiple times a day according the severity of the pain. After a few days of cold treatment, switch to heat (a heating pad or warm bath). Your aching muscles will become less tight with this warmth.

OTC relievers

Over-The-Counter (OTC) medications can be the next remedy for lower back pain if workout and rest is not helping. Most of OTC medications related to lower back pain include ingredients that temporarily overcome lower back pain. While you recover, it might help with lower back discomfort, but remember that medications are not a permanent cure.

When to consult a doctor?

With self-care and home treatment, most back pain goes away gradually, usually in a few weeks. Get in touch with a healthcare practitioner if your back pain:

  1. Is harsh and isn't better when you relax.
  2. Last more than a few weeks.
  3. Extends to one or both legs, resulting in knee Joint Pain with higher discomfort.
  4. Ends in one or both legs feeling weak or number
  5. Comes with unexplainable weight loss.
  6. Comes with fever or new bladder or bowel issues
  7. A blow to the back or another wound after a fall

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Effective relief for lower back pain involves a multifaceted approach. Prioritize exercises that strengthen the core and improve flexibility, consider posture adjustments, and explore treatments like physical therapy or acupuncture. Customized solutions, based on the specific cause, ensure a comprehensive and sustainable approach to alleviate lower back discomfort.

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