Chronic lower back pain is one of the most common reasons why people go to their primary care doctors. There are a lot of reasons why people experience back pain, and medications and surgery do not always solve the problem. Here are five things that you can try in order to help ease lower back pain.
1. Physical Therapy
Physical therapy involves a variety of treatments. To begin, the physical therapist may perform heat or cooling therapy on the affected areas of your lower back. Ultrasound and electronic stimulation therapy also delivers pain relief for many muscle injuries and conditions. Massage and counter pressure can also be a part of physical therapy. During a physical therapy session, you will learn some exercises to strengthen the muscles in your back, explains the Mayo Clinic. At first, you will only do a few repetitions of gentle exercises. They are designed to restore some range of motion, strength, and stability. As you continue attending therapy sessions, you will learn additional exercises and add to the repetitions.
2. Deep Tissue Massage
Pain that comes from the soft tissues in your lower back may be relieved by deep tissue massage. This technique offers relief for tense muscles. If your muscles are tight from stress, having to remain in a certain position for long periods of time or a musculoskeletal disorder, a massage offers relief. Massage can also help reduce pain in overworked muscles. A strained muscle becomes inflamed, which reduces circulation. Fluid buildup creates pressure that irritates the nearby nerves. The deep tissue massage encourages better circulation and nutrient flow to your sore muscles. Getting a massage is also relaxing, and you may feel more at ease after receiving a massage.
3. Acupuncture and Chiropractic Care
Consider complementary and alternative medicine, such as acupuncture and chiropractic care. Acupuncture involves the insertion of sterile needles into specific pressure points. Many people with lower back pain report that it relieves their pain and allows them to resume some of their usual activities.
You could also try chiropractic care. This type of care focuses on the proper alignment of your spine. A misaligned spine could be the source of your pain. According to Echiro Plus, a chiropractor in Forest Park, GA, manual labor, sleep issues, and misalignment can all be reasons why you have lower back pain. A chiropractor could evaluate your movement and spine in order to find where the misalignment is located. The chiropractor performs manual or tool-assisted adjustments in order to get your vertebrae into proper alignment. Chiropractic care is effective for many types of pain and health conditions, including migraines, neck pain, and lower back pain. Most people go a few times per week for several weeks, then once per week for a few weeks for relief of their discomfort.
4. Yoga and Daily Stretching
Yoga may also provide some relief from lower back pain. If you are new to yoga, a beginner class or beginner online videos are a good place to start. Simple poses, such as child’s pose and downward dog, gently stretch your lower back muscles. They also help you build some upper body and core strength, which could restore some stability and balance to your body. Strong, balanced muscles lower your risk of falling and other types of injuries that cause back pain. Even simple daily stretches, such as sitting on the floor with your legs together and toes pointed, then reaching to touch your toes, can ease some of your lower back pain.
5. Ergonomic Cushions and Furniture
You could also try support cushions with ergonomic designs. A curved, firm cushion for the small of your lower back could reduce the pressure on the sore area. If you have a desk job or spend a lot of time seated at home, the cushion could lessen your pain. You could also choose an ergonomically designed desk chair. Consider a full-body pillow or an adjustable memory foam mattress to offer relief for back pain when you sleep.
These home remedies for easing lower back pain can be used along with over-the-counter or prescription medications, medical care, and relaxation techniques. You can try them one at a time or implement several at the same time in order to see if your pain goes away sooner. With persistence and a willingness to try new options, you may find lasting relief from your chronic lower back pain.