Lower back pain is one of the most common types of pain that people experience on an ongoing basis, but it’s also one of the most treatable. If you suffer from lower back pain and have tried everything to get rid of it with no success, these five tips are guaranteed to get rid of your back pain once and for all! (If you have shoulder or neck pain instead, see How to Get Rid of Shoulder Pain and How to Get Rid of Neck Pain.)
Diaphragmatic Breathing
Breathing is an important part of relieving lower back pain. By focusing on breathing, you can distract yourself from your pain. Take a deep breath through your nose and fill up your belly with air. Hold it there, count slowly to 10, then release that breath slowly through your mouth while counting aloud to 10. Repeat 10 times. This technique can help alleviate some lower back discomfort.
Exercise
The best exercise that helps with lower back pain is core strength training. This will help you strengthen your body, which in turn can alleviate or even prevent lower back pain. If you don’t have a gym membership, you can still strengthen your core by doing ab crunches on a mat at home. Ab crunches target your abdominal muscles—as well as other muscle groups—and are simple to do.
Remedy to Relieve Lower Back Pain
Diet
Studies show that a proper diet can help manage back pain. As much as possible, eat a balanced diet and stay away from trans fats and high-fat meals. You may also want to supplement your meals with foods rich in vitamins C and E, which have anti-inflammatory properties. Another thing you could do is try taking fish oil supplements every day. Consult your doctor first if you’re on any medications that might interact with fish oil, such as aspirin or warfarin (Coumadin).
Back Pain Offer: Gentle movements that mobilize the spine, release muscular tension
and free joints.
Relaxation Techniques
It might sound like an oxymoron, but yoga is an excellent way to relax your lower back and relieve pain. With two of its major benefits being flexibility and strength, stretching out your muscles can help ease you from stress-related spasms and tightness that may be causing your pain. If you’re interested in trying yoga, look up a local studio or even go through a few YouTube videos so you know what poses are beneficial for you.
Cutting out bad habit
If you’re suffering from lower back pain, chances are good that it’s a result of bad habits. As in every part of your life, you should also make sure that everything in your work environment is safe. Start by cutting out any bad habits that may be causing you pain or discomfort—smoking or drinking while at work and sitting in an awkward position can all cause back problems.
Heat and cold therapy
There are two main types of therapy that can help with chronic back pain: heat and cold. Heat therapy is useful when your muscles are overworked, while cold can be more helpful in cases where inflammation or swelling is a major cause. If you opt for heat, try heating pads or hot water bottles. Cold therapy should come in a form such as ice packs or frozen vegetables wrapped in wet towels. Also sometimes its helpful just to discuss these issues with a health professional like Physiotherapist. Use Relaxing Movement Daily To Improve Posture and Reduce Back Pain
Getting help from A Professional / Taking medicine as a resort only
If over-the-counter or prescription medications aren’t doing their job, talk with your doctor about taking a stronger dose or trying a different medication. Certain pain relievers can cause kidney issues when used over long periods of time, so it’s important that you choose one that won’t have negative side effects on your kidneys—painkillers like codeine and tramadol fall into these categories. Also few painkiller causes gastric irritation so better consult with physician or make sure your are having anti acid medicine with it.
Oftentimes, low back pain stems from a simple injury or muscle strain. But if you’re suffering from long-term, nagging pain that won’t go away, it’s time to see a doctor. Your medical professional can provide non-invasive treatments that can help ease your lower back pain (though these treatments will vary depending on what caused your pain in the first place).
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