Lower back pain is a common issue that can be caused by various factors such as sprains, strains, or herniated discs. Here are some ways to help ease lower back pain:
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Hot and cold therapy: Cold temperatures can lower inflammation and decrease swelling, while heat can assist with relaxing your muscles. Depending on your low back pain symptoms, you may try cold or hot therapy for 20 minutes at a time, several times a day, until back pain lessens.
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Exercise: Low-impact exercise, such as walking, swimming, or simple stretching, promotes healing and increases blood flow. Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. However, if exercise worsens your pain, check in with your doctor or physical therapist to make sure you’re doing the right exercise for you.
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Maintain good posture: This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.
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Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen can help with back pain. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers.
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Skin creams, salves, ointments, or patches: These may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.
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Maintain a healthy weight: Extra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. Maintaining a healthy weight could help lessen your back pain by reducing the pressure on your spine.
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Lifestyle modifications: Listen to your body and learn to pace yourself. Take a break when mowing the lawn, or make several trips when carrying groceries. Take note of the activities that worsen your pain and avoid them if possible. Not only could this help your back feel better, it could also prevent the underlying condition from advancing. Another important lifestyle change to try is giving up smoking.
If your back pain persists or worsens, it is important to see your healthcare provider for further treatment and possible referral to a spine specialist.
