30 Ways to Relieve Low Back Pain, Southlake, Tx; Low back pain is a common condition that most people all over the world complain about. When you feel pain in the lower part or lumbar area of your back, this painful condition is known as low back pain.
A variety of conditions can cause low back pain including bad sitting posture, sleeping for a prolonged period of time, bending inappropriately, injury, and several other medical conditions.
If you have low back pain, there are a variety of ways that you can relieve the pain.
Below are 30 ways that you can follow to relieve low back pain.
Sleeping can be difficult for people with back pain. Your back pain may feel worse when you don’t get enough pain. Also, sleeping for too long can cause increase low back pain. A poor sleeping position can also increase back pain. When you want to sleep, lie on your side. Place a pillow between your knees to relieve strain on your back. Ensure that you always sleep on a comfortably firm mattress.
Always keep a good posture
Poor posture can make back pain worse. Always sit upright and don’t slump over your keyboard. Sit upright and relax your shoulders with your back against the back of your chair. Try putting a pillow between your lower back and your seat can also help while you sit.
Regular applications of ice to the painful areas on your low back can help reduce pain. Wrap the ice pack in a thin towel before placing it on your skin to protect your skin. Apply ice several times a day for up to 20 minutes each time.
After applying ice for a few days, switch to heat. You can use a heating pad or take a warm bath to help relax your muscles and increase blood flow to the affected area.
Taking over-the-counter pain relievers such as acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can help relieve lower back pain. Talk to your doctor before taking pain OTC medications.
Opioids are narcotics that can help relieve low back pain. Opioids are addictive and shouldn’t be taken for a prolonged period of time.
Your doctor may prescribe anti-depressants such as amitriptyline, nortriptyline, or amoxapine for the treatment of lower back pain.
Certain strengthening and flexibility exercises and keeping right posture can help relieve low back pain. Your physical therapist can teach you how to sit, stand, and move the right way to keep your spine in proper alignment and reduce strain on your back. Your therapist can also teach you specialized exercises that you can do to strengthen the core muscles that support your back.
Properly massaging the painful area can help reduce pain. Applying ointment to the massage is also an added advantage.
Manipulation of the spinal cord done by chiropractors can help relieve low back pain. Controlled force is applied to bones and joints that have become restricted to relieve pain.
Pain relief cream
There are a variety of pain relief creams that can help provide relief from low back pain. Creams that contain capsaicin (a compound found in hot peppers) may help provide pain relief. Creams that contain menthol have a cooling effect that can help relieve pain.
Avoid bending inappropriately
Most people bending inappropriately, especially when they want to lift heavy objects from the floor. Bending inappropriately can cause your back pain to worsen. Bend your knees to the floor when you want to lift a heavy object instead of bending your back.
Stress can trigger muscle tension and painful spasms. Stress-relief techniques such as deep breathing and progressive muscle relaxation can help relieve low back pain.
Yoga is a flexibility exercise that can help with low back pain. Yoga is also an effective stress management exercise that can help relieve low back pain.
Epsom salt bath
Epsom salt, also known as magnesium sulfate works through the skin into sore muscles. Soaking the painful area into Epsom salt for about 20 minutes can help ease the pain. Ensure that the water is warm when taking Epsom salt bath.
Ginger contains phytochemicals that help to stop pain and inflammation. Ginger also helps with joint and muscle pain. Taking ginger can help improve low back pain.
Turmeric performs a variety of functions including relieving arthritis pain, inflammation, and heartburn. Turmeric is safe to use and can help relieve low back pain.
The Devil’s Claw is a South African herb and may be effective in the treatment of arthritis and low back pain. This herb is not recommended for pregnant women, people with gallstones, or stomach and intestinal ulcers.
Ginseng is an herbal treatment that may help relieve low back pain.
Electrical stimulation is a therapy that can help relieve low back pain. Electrical stimulation involves passing mild electric shocks into your muscles to reduce pain.
Nerve block involves injecting corticosteroids into the nerve roots that are sending pain signals to the brain to help block the pain. Injecting corticosteroids into the epidural space can help block the pain signals.
Nerve ablation is the permanent destruction or ablation of the nerves transmitting the pain signals to the brain. When the nerves transmitting the pain are destroyed, the nerves are no longer able to transmit the pain signals to the brain. This prevents you from feeling pain.
Transcutaneous electrical nerve stimulation
Transcutaneous electrical nerve stimulation involves passing low voltage electrical current to stimulate the nerve transmitting the pain. This helps to relieve or reduce low back pain.
Bioelectric therapy stimulates the body to produce chemicals known as endorphins. Endorphins are chemicals that help to stop painful sensations by blocking the pain signals from being transmitted to the brain so that you don’t feel pain anymore.
Platelet-rich plasma (PRP)
Platelet-rich plasma is a therapy that involves injecting your own platelets directly into the painful area. Platelets are harvested from your own blood and then concentrated into the painful area to accelerate the healing of injured tendons, ligaments, muscles, or joints to provide pain relief.
Ultrasound with sound waves can be used to massage the soft tissues at the painful area to relieve pain.
Mind-body therapies use various approaches including meditation, relaxation techniques, biofeedback, and hypnosis to relieve low back pain.
Certain nutritional supplements and vitamins such as vitamin C, B vitamins, etc, can help with low back pain.
Staying in a particular position for a long period of time can cause low back pain. Engaging in physical activities such as walking, jogging, and bending exercises can help relieve low back pain. If your job entails sitting on the chair for a long period of time, take some minutes in between to walk around. You can do some little stretches as you walk around.
Acupuncture is a Chinese treatment that involves inserting hair-thin sterilized needles into precise points in your body to release blocked energy.
Surgery is usually the last option when other conservative treatments don’t relieve your pain. Your doctor will determine the best surgery for you depending on your condition.