How to Quickly Relieve Lower Back Pain!

In this article you will discover how to quickly relieve lower back pain. Lower back pain is common and is one of the main reasons for lost working days. The lower back supports the weight of the upper body and is exposed to a lot of stress and tension, especially during daily movements such as lifting and turning.

One of the two things usually causes back pain: sudden injury or wear from aging, arthritis, and physical activity. Whatever the cause of your low back pain, here are 10 recommendations that can help you ease it and prevent future problems.

During activities, keep the correct posture.

To protect your lower back from injury, it is important to maintain good posture during physical activity, especially if you are exercising or doing a job that requires repetitive movements.

Avoid sagging as much as possible and try to keep your back straight. When you lift, bend and stretch your knees, not your waist. And make sure to move your hips while turning from side to side.

When sitting, pay attention to the correct posture.

You can prevent back pain by maintaining the correct posture. If you have an office job, keep your feet flat on the floor and use a chair that supports your lower back. Also, don’t lean forward to see your computer screen and get closer with your mouse or keyboard.

Use ice or heat.

If you have a low back injury, applying ice for the first 24 to 72 hours can help relieve pain and reduce swelling. Then switch to heat to relax the tense muscles. Heat is also helpful for chronic back pain unrelated to an acute injury.

Regardless of whether you use heat or ice, you should not use it for more than 20 minutes at a time. This helps prevent skin damage.

Stretch your muscles.

Stretching is a great way to relieve acute and chronic low back pain and prevent future low back pain. Since the back muscles stretch in many different directions, it is important to do different stretching exercises.

Lower back stretches:

Lie on your back and pull your knees against your chest.

You lie on your back with your arms extended to “T”, bend one knee and turn your right leg while trying to touch your bent knee, which is known as spinal rotation. Lying on your stomach, arms outstretched over your head and chest and / or legs raised off the floor (called “Superman”).

Wear suitable shoes.

Supportive shoes can improve your general posture, increase stability and reduce the risk of back pain. Make sure you wear the right shoes for your job (running shoes or training shoes or boots for construction work).

While occasional use of unsupported shoes such as slippers or high heels is unlikely to cause low back pain, prolonged or frequent use can increase pressure on the lower back.

Keep a healthy weight.

Being overweight can increase the pressure on your lower back, especially with age. Follow your doctor’s diet and exercise recommendations and try to keep your weight within a healthy range for your height.

Stay active.

If you have low back pain, you should resist the temptation to stay in bed. Exercising and gently stretching can help your lower back muscles heal faster. However, go carefully to your comfort zone and avoid strenuous activities that cause more pain.

Consider using over-the-counter medications for pain.

Over-the-counter pain medications, especially anti-inflammatory medications such as ibuprofen, naproxen and aspirin, are the workhorses for low back injuries because they also reduce swelling.

To get the most out of these medications, it’s important to take them for several days in a row throughout the day if you have low back pain. However these drugs are not safe for everyone. Therefore, you should consult your doctor before taking any of them.

Get a massage.

In addition to stretching, massage is another way to lengthen shortened muscles and relieve tension in the lower back. Healthy low back muscles provide greater overall stability, which can help prevent future low back problems.

Sleep on a high-quality mattress.

Patients with low back pain generally benefit from sleeping on a firm, medium-sized mattress. However, your preferred sleeping position should also influence your choice of mattress.

To maintain good posture, people who sleep on their sides should choose a softer mattress. Those who sleep on their backs and stomachs should choose a firmer mattress. If you have low back pain, it’s a good idea not to sleep on your stomach.

If these suggestions don’t improve your back pain after 4 to 6 weeks of home care, see your doctor. You should also contact your doctor immediately if you have “red flags” including:

• History of cancer or recent infection.

• A recent fall or other accident.

• Extreme fatigue

• Lose weight faster.

• Signs of infection such as chills, fever, or sweating.

• Nerve problems such as tingling or any numbness.

• Changes in bladder or bowel functions.

Other options for treating low back pain usually includes physical therapy, pain treatment with cortisone injections or, in some cases, surgery. While lower back surgery may be beneficial for patients with nerve problems and inter-vertebral disc damage, it is generally not recommended for patients with other types of low back pain.

If you suffer from severe back pain, i recommend you consult a Certified Strength and Conditioning Specialist to help sort out your back pain.

There is no need to suffer with any back pain. Try these 10 tips that shows how to ease lower back pain. If the pain persists you need to consult your doctor urgently.