How to Relieve Lower Back Pain — Your Ultimate Guide to Bounce Back Fast in 2022

Causes, Treatment at Home, Stronger Relief, and Exercises to Alleviate Pain

Lower back pain can make you feel like everything you used to enjoy is now difficult. It’s frustrating, keeps you from living life to the fullest, and drains you of energy.

You are not alone, most people experience back pain at least once.

Fortunately there are many simple things you can do for quick relief and I’m about to give you some tips on how to relieve lower back pain fast.

But first let’s discuss some of the potential causes of lower back pain

Nasty lower back pain causes you might not be aware of …

Common causes of lower back pain are :

• A fall or lifting injury which causes sudden damage to back muscles and ligaments such as a strain or tear. This is an acute injury that can also be caused by repetitive lifting or overuse of the back muscles. This injury can typically be effectively treated using home remedies and treatments.
• Degenerative conditions such as arthritis or osteoporosis. These conditions can cause long lasting or chronic pain. Osteoporosis can also cause fractures of the spine resulting in strong and sudden pain.
• Nerve damage that results from an acute injury or from a slipped or herniated disc in the back which bulges and applies pressure to the surrounding nerves. Nerve pain often also results in numbness or pain down the legs.

Some lesser known but more sinister causes can be:

• Infection to the urinary tract or kidneys, or meningitis can cause inflammation of the spinal cord resulting in lower back pain. They will generally be accompanied by other symptoms such as fever and a warm area on the back of the spine.
• Cancer of the spine. Cancerous tumours may put pressure on nerves causing back pain.

And yet more lower back pain causes females may suffer with ..

Unfortunately for females there are several other conditions that may cause lower back pain including :

• Pelvic inflammatory disease — an infection of the reproductive organs. This usually also causes lower stomach pain, abdominal pain and back pain along with fatigue, fever, vomiting/diarrhea, unusual vaginal discharge or pain during sex.
• Pancreatitis — a condition of the pancreas which is usually accompanied by nausea and vomiting, as well as smelly stool and indigestion.
• Endometriosis — uterine cells forming outside of the uterus. This can cause lower back pain if cells attach to the lower back. This disease typically causes pain before or during periods.
• Pregnancy. When pregnant a woman’s center of gravity shifts and this combined with weight gain can put strain on the back. For most women, pain occurs between the fifth and seventh months of pregnancy.

Sometimes visiting a doctor is not the best medicine

Many forms of lower back pain respond well to simple changes to lifestyle, exercise routine and other home treatments. So don’t rush off to visit your doctor without first trying some of the treatments listed below. With these therapies lower back pain will typically resolve within a few weeks.

You should see a doctor if :

• pain persists past a few weeks
• doesn’t respond to home treatments
• results in unexplained weight loss or
• pain spreads down one or two legs or causes weakness, numbness or tingling in the legs.

If there are other symptoms such as fever, vomiting or fatigue you should also seek professional help. Doctors will examine movement, sources of pain and may order x-ray, MRI, or bone scans to help diagnose the underlying cause of lower back pain.

Conquer Pain Fast with Lower Back Pain Treatment At Home

Some simple remedies and lifestyle changes can help to relieve your back pain quickly and the good news is that you can do them from the comfort of your home.

Rest Up!

If you’ve sufferred an acute injury then the best medicine may to do nothing at all! In fact resting the muscles that have been damaged from over use for a couple of days can be all that they need for recovery. So relax and take some time out from the activities that caused your back pain flare up.

Keep muscles moving

Don’t sit still for more than a couple of days however as this may be counterproductive to healing. After you’ve got some rest it’s important to keep moving and do some low impact activity such as walking, swimming, or yoga to keep your muscles loose. These light exercises can also help the body to release endorphins which are the brains feel good hormones and also act as natural painkillers.

Sit Up Straight

Slouching or straining during everyday activities puts stress on your back muscles. Make sure you walk and sit up straight, relax your shoulders and pull in your abdominal muscles as they help to support the back. You can also put a rolled towel or pillow behind your back when sitting to support your lumber muscles.

If you work at a desk make sure your computer screen is at eye level and your chair is at a good height to avoid any strain. Take regular breaks every 20–30 minutes to avoid stiffness.

Ditch the Heels

Avoid wearing high heels as studies show a connection between wearing heels regularly and lower back pain. High heels disrupt the body’s natural balance putting more pressure on the muscles and tendons.

Invest in good supportive shoes that fit correctly and that support the arch of your foot. This is especially important when you are walking or getting your daily exercise.

Some foot wear stores have fancy computers that can examine and analyze the stress profile across your foot when you are walking across a surface and then recommend the best type of shoe for you. Podiatrists can also assist in finding the best footwear options.

Keep an Eye on the Scales

Carrying more weight is a factor that puts strain on the back muscles. If you suffer consistent pain look at ways to reducing body weight with diet and exercise. Often easier said than done I know but these days there are many ways to seek help. Ask at your chemist or pharmacy, look at online programs such as Weight Watchers or Light and Easy meal delivery, or try an online App such as Noom.

Quit the Smokes

Studies have shown that smokers are more likely to suffer from chronic lower back pain. Smoking releases chemicals into the body that can weaken spine structure causing Osteoperosis. Nicotine can damage spinal tissue and reduces blood flow to the spine which can mean that the joints and discs have less cushioning.

Do what you can to cut down on your daily cigarettes as this will have a positive effect on your whole body health, not just your lungs.

Manage Your Stress

Stress in the body has many negative impacts and can keep muscles tight and sore. Use techniques such as yoga, mindful meditation, guided imagery, or deep breathing to help you relax.

There are many free and useful apps now available on your phone for meditation and relaxation. Try downloading these Apps on your phone or mobile device :

Calm, Simple Habit, Headspace or Ten Percent Happier.

Get Cold Before You Heat It Up

It’s important that you use cold and heat application in the correct sequence for it to be most effective. In the first 24–48 hours following an acute injury it’s best to apply ice to reduce inflammation. You can use ice packs, crushed ice in a plastic bag, or a pack of frozen peas but don’t apply directly to the skin always use over an item of clothing or towel.

After that initial period you can then start to apply heat to soothe muscles and help blood flow. Heat packs that contain beans or wheat are available at most pharmacies that can be heated in the microwave and then applied. Careful not to get them too hot and as with cold packs don’t apply directly to the skin.

Hot or cold therapy should be applied for 20 minute intervals several times per day.

Over the Counter Cures

Pain relief medications such as Ibuprofin, Advil, Aleve or Tylenol can purchased at your local pharmacy and can help to reduce inflammation in the body which will reduce back pain. They can be combined with paracetamol such as Panadol for greater effect. Some people cannot take these types of drugs so you should consult with your doctor to ensure they are safe for you.

Smear On Relief

Topical creams are available over the counter that when applied topically to the lower back apply heat or help to reduce inflammation. Examples are Voltaren, Deep Heat, and Fisiocream.

Enhance Your Eats

Key nutrients can support strong bones and aid in muscle relaxation and inflammation reduction. Incorporate foods with calcium, phosphorus and vitamin D to promote bone health. Dairy products, dark green vegetables, beans, eggs, and oily fish such as salmon or sardines should be incorporated into your diet.

Magnesium is a mineral that is known to help with muscle support that can be found in potatoes, sweet corn, kale, spinach, lima beans artichokes and peas and can also be purchased as a supplement in capsule or powder form.

There are also many natural compounds that can aid in reduction of inflammation in the body. Some examples are turmeric, ginger green tea, and tart cherry juice. By incorporating these into your daily diet anti-inflammatory agents can build up in the bloodstream.

Brace Youself

Tools such as inelastic corset style braces can be used to support the lower back and help relieve pain. These are usually recommended in combination with other treatment methods.

Move Your Mind

Engaging certain parts of our brains can help to switch off pain signals. This practice is called mindful pain management.

Take a look at this TED talk video to learn more — A Different Approach To Pain Management: Mindfulness Meditation

Get Happy!

Seek out and engage in daily activities that make you happy. This might be walking in nature, a great cup of coffee, or chatting with close friends. Activities that boost your mood release endorphins in the body and also take your mind off your back pain.

Exercise, meditation and massage are also great ways to get you natural endorphins flowing.

Strengthen with Stretches and Lower Back Pain Exercises At Home

Yoga, pilates and tai chi are all good ways to stretch and build the strength in your muscles. These practices assist with stress relief and focus on building core muscles which may not be activated by normal daily activities.

Important muscles to stretch are the abdominals, hips, hamstrings and gluteus muscles as they support the spine. It is advised to start gradually with 20–30 second holds per stretch and advancing only when you feel comfortable without pain. You will soon be able to build up to longer stretches as you grow in strength.

There are many moves than can be done at home or you can attend a studio or public class.

Six stretches to relieve lower back pain

Knee Stretch to Chest

While lying flat on your back, bend your right leg and hold it with your hands to pull towards your chest. Do this with both legs individually and then with both legs together.

Hamstring Stretch

Sit with both legs forward flat on the floor. Bend one leg and bring to your knee. Reach forward and hold the foot of the outstretched leg to stretch the ham strings.

Press up back extensions

Lie on your stomach with hands beneath your shoulders. Push down on hands and lift your upper body off the floor

Seated Spinal Twist

Sit on the edge of a cushion with both legs extended out in front. Bend your right knee and place your foot to the outside of your left thigh. Bend your left leg, placing your foot near your right thigh. Lift your arms up with your palms facing each other. Starting at the base of your spine, twist to the right side. Place your right hand behind you for support. Place your left arm around your right leg as though you’re hugging it, or bring your upper arm to the outside of your thigh.

Piriformus stretch

Lie on your back with both knees bent and your feet flat on the floor. Place your right ankle at the base of your left thigh. Then, place your hands behind your left thigh and pull up towards your chest until you feel a stretch.

Child’s Pose

With your hands and knees on the ground, sink back through your hips to rest them on your heels. Hinge at your hips as you fold forward, walking your hands out in front of you. Rest your belly on your thighs. Extend your arms in front of or alongside your body with your palms facing up.

You can find these and other stretches demonstrated in the video below:

Video — 11 Best Lower Back Stretches For Pain & Stiffness — YouTube

Take some time to practice these stretches for 20–30 minutes per day for maximum effectiveness.

Prefer less effort? — How to relieve lower back pain while sleeping ..

Ensure you get enough ZZZ’s

When you have a sore back this often impacts your ability to get good sleep. Unfortunately, lack of sleep can make matters worse by lowering your pain resistance. Most adults should get between 7–9 hours of sleep per night. If you struggle getting to sleep consider these tips :

• Take pain relief medication such as Advil before bedtime so that you can rest easier
• Turn off the television and electronic devices at least 1 hour before bedtime and read a book or journal to help your mind relax
• Take a warm bath or shower before bed and then keep the room where you sleep cool
• Take a herbal sleeping aid such as Valerian about 30 mins before bed
• Spray lavender scented oils or aerosols on your pillow and bedroom

Invest in a New Mattress

If your current mattress is too soft or is old and worn consider upgrading to a more supportive mattress. If you’ve been sleeping on your mattress for more than 9–10 years it’s time for a replacement. Sleeping on the wrong mattress reinforces poor sleeping posture, strains muscles and does not keep the spine in alignment. These can all result in lower back pain.

Adjust Your Sleeping Position

The best sleeping position to rest your back is to sleep on your side in the fetal position and place a pillow between your legs. This helps to align the hips and keep pressure off the back.

When The Pain is Too Much — Where to Go for Stronger Relief

If pain is intense and is not eased by home treatments or over the counter medications then it’s best to seek alternative relief. There are some other options that have been proven to provide relief for lower back pain that include :

Physical therapy

Massage, chropractic manipulation and physiotherapy can be good aids to get muscles moving and loosen up stiffness as well as stimulating endorphins. Find a good professional and check if your health coverage can help you out with these costs. Often a percentage of charges can be covered by your health care extras plan.

Accupuncture

Accupuncture is a chinese medicine that uses insertion of fine needles into the skin at pressure point locations to restore energy flow and increase blood flow. This sounds painful but in expert hands can be applied quite comfortably and has been shown to be effective for lower back pain relief.

Stronger Drugs

If over the counter aids are not giving you relief your doctor may be able to prescribe stronger opioids, muscle relaxants or topical pain medications. However, strong pain medications are not often recommended long term as they can easily become addictive.

Spinal Shots

Your doctor may prescribe injections of cortosoids into the spine to help reduce inflammation. The are typically limited to a certain number of treatments per year but can provide immediate relief.

Heading to Hospital

If a herniated disc is applying pressure to a nerve in your back then your doctor may recommend a surgery called a discectomy. This procedure removes the part of the spinal disc that is bulging therefore removes pressure from the nerve.

Surgery often provides immediate relief to strong pain but nerves can take 6–8 weeks to fully heal. Of course surgery comes with risks and may not be successful so typically it is a last resort fix for back pain. Your doctor may insist that you try some of the home remedies before referring you for surgery.

Persistent lower back pain can be frustrating and debilitating. It can seem like you will never be free of it’s shackles ..

You deserve to live pain free so that you can get back to the enjoying the things you love and spending time with the important people in your life.

Now that you know how to relieve lower back pain take responsibility and put into action some of the treatments you can do at home. No more excuses — pick a couple and start today — that extra effort will be worth it when you are on your path to relief. Imagine how good it will feel to be free of lower back pain.

I’m so grateful for you and really appreciate your support.