10 Simple Tips to Relieve Low Back Pain at Home

 10 Simple Tips to Relieve Low Back Pain at Home

If you’re suffering from low back pain, the last thing you want to do is spend hours lying on the couch feeling sorry for yourself! Fortunately, there are some ways you can try to manage your pain at home so that you can get back to what you love doing even while dealing with the pain. Here are 10 simple tips to relieve low back pain at home. Remember, if your symptoms worsen or your pain isn’t improving within two weeks, be sure to schedule an appointment with your doctor.

1) Use an Ice Pack

Include ice therapy in your self-care routine with these four steps: 

1. Fill an ice pack with water or freeze the pack ahead of time. 2. Apply the ice pack on the low back for 10 minutes (watch for signs of frostbite). 3. The icing should be applied once every hour for three hours total, or until discomfort dissipates (then take a break from icing). 4. Repeat as needed throughout the day and up to four times per day if tolerated well. It is not recommended to use ice for more than 20 minutes at a time. Ice can also be applied before bedtime if pain persists throughout the night. Make sure that you don't apply it directly against bare skin because this can cause hypothermia!

2) Take an Aspirin

Take an Aspirin. Aspirin works by blocking the COX-1 and COX-2 enzymes, which are responsible for making prostaglandins and thromboxanes - chemicals that produce inflammation. Advil, Aleve, or Tylenol can also be taken in order to reduce pain and swelling caused by the menstrual cycle. Alternately, a heating pad or hot water bottle may provide relief for low back pain related to menstruation. Exercise: Exercise is essential to managing chronic low back pain because it helps keep the muscles strong and improves range of motion. Stretching exercises should not be attempted until the pain has subsided as they may cause further injury. Yoga is a great way to stretch without aggravating existing injuries.

3) Stretch

-Routinely stretch your back by placing one leg on a sturdy chair, standing up straight and pushing back. Place the other leg against the chair and gently press it until you feel the stretch. Hold this position for 20 seconds, then do five more reps. 

-Sleep on your side with a pillow between your knees to relieve stress on your low back muscles. If you are still experiencing pain, try adding an extra pillow for added support under your stomach or knee.

4) Stand Up Straight

Back pain can be debilitating and negatively impact daily life. If you suffer from back pain, try these 5 easy tips for an effective way to stretch your low back: #1: Stand up straight. #2: Put one foot in front of the other, with your feet and knees facing the same direction. #3: Take a step forward with your right foot while keeping your left foot in place. Then take a step backwards with your left foot while maintaining your right foot in place. Repeat this process three times on each side. Next, lie down on the floor face-up with both legs outstretched and arms by your side. Push yourself up into sitting position without bending over too much or putting pressure on your lower back.

5) Sleep on a Firm Mattress

A study by WebMD found that more than 70% of Americans are sleeping on mattresses that are too soft. The problem with this is when your body sinks in and you don't get the support needed, it creates a natural arch in your back and puts stress on the ligaments. Soft mattresses also encourage bad posture when trying to sleep, which can cause low back pain.

6) Lay Off the Booze

The first step to relieving low back pain is giving up alcohol. For those who do drink, it is important not to exceed two drinks per day and stay away from hard liquor. Red wine can be an acceptable option as long as it isn't consumed in excess amounts, but beer or gin should be avoided altogether. Alcohol decreases blood flow to the spinal cord, which has been linked with worsening pain. Drinking too much also leads to dehydration and makes many people lose their balance more easily. If you're taking prescription medication for your low back pain make sure you talk with your doctor about how alcohol will interact with the medication so that you don't run into any problems.

7) Change Your Shoes

Step #5: Change your shoes. Carrying all of the weight on one foot while walking, running, or sitting can strain your back muscles and joints.

Start by choosing a supportive shoe with a firm sole that is cushioned in the heel area. Flip-flops and high heels are not going to work for you if you are suffering from low back pain! Wear shoes that have arch support, such as tennis shoes.

8) Get in Some Exercise

Here are some simple tips for managing your low back pain and easing the discomfort of day-to-day life: 

 1. Commit to a 10 minute walk, three times a day. When it comes to lowering back pain, one of the best ways you can do this is through exercise. Exercise is not only good for fighting low back pain but can also increase your stamina and strength if it has been too long since you've exercised regularly. 2. Find Supportive Shoes - A lot of people don't realize that the shoes they wear can have an impact on their lower back. If you have an active job or commute, make sure to wear shoes with arch support and avoid high heels or clogs as they put strain on your feet and calves which could lead to low back pain. 3. Get Out Of Bed The Right Way - It's easy to forget how many different positions we sleep in during our lifetime! We need to be mindful about how we get out of bed each morning as our body might be in one position all night long which can cause tightness in other areas like our lower back!

9) Use a TENS Machine

Start by using a TENS machine, which helps relieve pain in the area. TENS stands for Transcutaneous Electrical Nerve Stimulation, and works by sending a mild electrical current into the painful areas of your body. This causes muscles to relax and relieves pressure on nerves, allowing blood vessels to dilate. Once you’ve used the TENS machine, keep off your feet as much as possible.

10) Learn About Your Pain

Many people don't know that low back pain is caused by things like muscle strain, illness, or injury. If you've been suffering from low back pain for more than a week and can't pinpoint the cause, call your doctor. With simple exercises, deep breathing techniques, and stretching, you'll feel better in no time! -Ice Your Back: Apply ice packs for 15 minutes every two hours for 48 hours after an acute flare up of pain. 

-Sleep on Your Side: Use pillows to prop yourself up on one side with a pillow between your knees. You should also sleep with a pillow under your stomach if it helps relieve pressure on the spine. 

-Take Medication: Talk to your doctor about taking medications like ibuprofen (Advil) or acetaminophen (Tylenol) when necessary 

-Exercise Regularly: Exercises help strengthen core muscles and improve posture while increasing blood flow to muscles and joints 

-See Your Doctor: If these methods don't work, talk to your doctor about other solutions including physical therapy or medication