Top Tips For Lower Back Pain Relief

 

Lower back pain is a common condition that affects more than 80% of the adult population at one time or another during their lifetime. There are also many causes and without medical intervention it can be difficult to directly determine the source of the problem, i.e. seeing a doctor or chiropractor.

Some of the more common causes are likely to be physical activities that the body is not used to, such as strenuous gardening or lifting very heavy objects.

This excessive stress can result in a slipped disc (or herniated disc). It is a result of twisting, usually when lifting. A slipped disc sounds worse than it probably is. It's just that your spine bulges slightly and touches some nerves. Some basic exercises can help relieve pain and correct a slipped disc problem.

Tip 1: Lie on your back.

Now this may sound simple (and it is!) but it is also highly effective. Lie flat on the floor and place several pillows under your head and knees for support. This will take the strain off your lower back. An alternative is to place a pillow on the seat of the chair and rest your feet on the chair with your back on the floor.

It is recommended to stay in this position for approximately 5-25 minutes each session.

It's a great way to relax your back and relieve pressure on your lower back. You should not do this exercise for more than 1-2 days in a row, getting up and walking every hour.

Tip 2: Use heating pads and/or ice packs

Heated pads will help relieve muscle spasms. Always use them for 20-30 minutes. Ice packs are also a suitable alternative.

Tip 3: Medicines to reduce swelling

Some medications that help reduce swelling are aspirin and entrofen. Panadol is also helpful in controlling minor pain while you rest your lower back and recover.

Tip 4: Massage to relax muscles

Massaging your lower back can help reduce any inflammation and swelling. And as the muscles relax, circulation increases and pain often decreases.

If these tips are combined with some much needed bed rest, your back pain should be gone and your back should be back to normal.

At this point, you may want to consider doing some back strengthening exercises to prevent lower back pain from reoccurring in the future. We will discuss some prevention tips in future articles.

Important note: If lower back pain persists for 2-3 weeks, you should consult your family doctor. There is no substitute for professional medical help.