How To Relieve Lower Back Pain Fast-Lower back pain is quite common. About 80% of adults in the US have experienced it in life. This is because the lower back (or lumbar bone) should support the upper body as you run, walk, and sit – this compression then affects the joints, the invertebrate, ligament, and nerve discs negatively. Lower back pain is varied, ranging from mild to severe, but usually lasts only a few days to several weeks. You can overcome most lower back pain attacks at home, though sometimes professional healthcare help is needed for more serious causes.
How To Relieve Lower Back Pain Fast at Home:
1. Take a break and be patient.
The backbone is a collection of joints, nerves, muscles, and blood vessels are complex and dense. Because of this, there are many arrangements that can cause pain if you move wrong, experience trauma, or excessively squeeze an area. However, lower back pain (even if it feels severe) can disappear without treatment – usually within a few days. This is because the body has amazing self-healing abilities and most lower back pain occurs just because its position is “slightly changed” instead of being damaged. Be patient if you suffer from lower back pain. Stop all the strenuous activity and wait to see if this pain problem will go away by itself.
Resting is no longer a recommended treatment option for most lower back pain types. The medical consensus is that some types of mild exercise (walking, climbing stairs) will help to overcome lumbar pain, as such exercise stimulates blood flow and can help “relax” or “ease” irritated spinal nerves.
If your lower back pain is caused by exercise in the gym, it means you may be overdoing it or in bad posture – ask for personal trainer advice.
If lower back pain is related to work, talk to your boss about lightening the workload or adjusting the work area – for example by using a pillow under a stool or leg to support the lumbar.
2.Use cold therapy to cope with lower back pain.
When resting your lower back and be patient for several days, consider using cold therapy. Ice or pack of the frozen gel can be used as a pain reliever as well as inflammation of acute musculoskeletal injury (sudden or recent). Ice shavings, ice blocks, cold gel packs, or a bag of frozen vegetables should be affixed to the most painful lower back area, for 10-15 minutes every hour, until the discomfort begins to disappear. Once you feel better, reduce the frequency to three times per day.
Make sure you always wrap all the frozen things with a thin cloth before sticking it on the lower back. It is important to prevent frostbite or skin irritation.
Using cold therapy on the lower back, with elastic or elastic bands, can also help prevent inflammation.
Keep in mind that cold therapy is usually not appropriate for chronic back pain (long-term) because this therapy can aggravate symptoms – damp heat is usually more able to cause effects to subside.
3.Use damp heat to cope with lower back pain.
If this back pain is chronic and irritates you for months or years, damp heat may be better because it promotes blood flow and relaxes tense muscles and other soft tissues. A good damp heat source is a heated herbal bag in a microwave, especially one that contains relaxing aromatherapy, such as lavender. Place this bag in the microwave for a few minutes, then attach it to your back as you sit or lie down for about 20 minutes. Coat the bag with a towel to hold the heat and prevent it from getting lost too quickly.
As an alternative, soak you’re lower back in Epsom salt water for at least 20 minutes. Do it several times a day until your symptoms begin to disappear. Epsom salts contain magnesium, which relaxes muscles and reduces swelling.
Do not let the water soak too hot until your skin blister. Also, make sure you stay hydrated – a warm salt water bath will attract fluid from the skin and can trigger dehydration.
Hot humidity or immersion in warm salt water is usually not recommended for acute back pain, as both of these increase blood flow and tend to aggravate inflammation.
4.Consumption of over-the-counter medicines.
Non-inflammatory anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin), naproxen (Aleve), or aspirin, can be an effective short-term solution for acute lower back pain because it reduces inflammation and pain.On the other hand, lower back pain may be better treated with over-the-counter painkillers, such as acetaminophen (Tylenol), because they can alter the brain’s response to pain.
NSAIDs can be harmful to the stomach and kidneys if taken in large doses or long periods of time (more than a few months). So, be careful and read the labels thoroughly.
Acetaminophen is not too hard for the stomach and kidneys, but it can still damage the liver, so do not eat too much.
Another way to relieve lower back pain without risking the stomach, kidneys, or liver irritants, is to apply a cream or gel containing NSAIDs, acetaminophen, or natural analgesics, such as menthol and capsaicin.
5.Change the sleeping position.
Sand/orposition and/or its condition may contribute to or cause lower back pain. For example, sleeping on the stomach may cause too large an arch on the lower back. This will then suppress and irritate the joints and nerves in the spine.The best sleeping position for the lower back is the recumbent position (lying on the side of the body and similar to the baby’s position, with bent hips and knees), and supine position (lying on your back with both calves stuck with pillows). Both of these positions will remove pressure from the lower back joints and reduce the chance of irritation / pain.
Changing the state of sleep usually means making sure your mat is able to support the spine. Generally, overly soft mattresses tend to trigger back pain, while harder orthopedic mattresses reduce the incidence of lower back pain.
Everyone is different, so a good way to judge a bed is if you wake up sick or not. If yes, this means your sleeping position is a contributing factor to back pain. If you are sicker at the end of the day, this is probably the cause of the job/activity/sport.
Remember that most mats per and foam only last about 10 years with constant use, although this depends on body weight. Perform regular rotation and turning of the mat (every time you wash the sheets) to increase the lifespan.
6.Improve your posture.
Excessive bending when sitting and standing can increase the pressure on the lower back and produce irritation or pain. Improving posture can help reduce pressure on the back and relieve existing pain. In fact, improved posture can also prevent recurring back pain.However, it is a difficult task that requires daily effort and dedication.
Strengthening the core muscles of the body is a good strategy to help improve posture. The core muscles of the body are those in the lower back, lower abdomen, and pelvis – all of these are connected to the spine and/or pelvis in various ways to help keep the body straight.
To maintain a good posture when standing: stand with a weight that is distributed evenly on both legs and avoid locking the knee. Tighten the stomach and the muscles of the buttock to keep the back straight. Wear supportive shoes and relieve muscle fatigue by resting one leg periodically on the bench.
To maintain good posture when sitting: choose a hard bench, especially one with armrests. Straighten your upper back, but relax your shoulders together. A small cushion placed behind the lower back can help maintain its natural curve. Keep your feet flat on the floor. Use the footrest if needed.
7.Make sure you use safe lifting techniques.
Although there are some contradictions about the best way to lift, because this way varies depending on circumstances, there are some key rules to follow.
Test the weight of the load so you are not surprised and suddenly lifting a very heavy burden. If the load is too heavy, ask for help.
Stand as close as possible to the load before lifting. Maintain this burden to stay close to the body when you carry it.
Do not twist, stretch, or change body position on the waist – if necessary, do it with all parts of the body.
Correct lifting postures include a squat lift (bending both knees and hips while keeping the back straight), stoop lift (keep the calves straight while bending the back), or freestyle lift (semi-squat position that allows you to hold the thighs ).