Pain in your lower back can be brought on by strenuous activity, like weightlifting, or seemingly appear at random. While severe low back pain should be checked out by a doctor, for more mild cases there are things you can do to manage it without medical intervention. Here are six things to try when you need relief from low back pain:
Ice, Ice Baby
If your back is sore due to inflammation, perhaps brought on by an injury like a pulled muscle, ice can provide nearly-instant relief. Simply lay on your stomach with an ice pack (wrapped in cloth) placed on your lower back for 20 minutes, a few times a day, until the inflammation goes down.
Try Gentle Stretches
Gentle stretching can loosen tight tendons and muscles in your back, helping to relieve pain. You may find that the more often you stretch, the less frequent your bouts of back pain, since stretching can also be used as a preventative measure. If you're not sure how to stretch your back, start by watching a few lower back stretching videos on YouTube.
Get Light Exercise
While your back pain may tempt you to stay in bed, most doctors actually recommend light exercise instead of excessive bed rest for low back pain. Getting up and moving around will help loosen tight, sore muscles and prevent the problem from getting worse. Avoid anything high impact while experiencing back pain, and opt instead for a brisk walk or a nice swim.
See a Chiropractor
A chiropractor doesn't look at your back pain in isolation: instead, they see your back as part of your entire physical system and look for effective ways to get everything back in alignment in order to provide lasting pain relief. Your chiropractor will provide a re-alignment of your back, as well as suggesting exercises and stretches to work on at home. Some chiropractors also incorporate alternative therapies known to provide pain relieving benefits, such as acupuncture.
Make Sure Your Bed's Not the Culprit
If your mattress is old and sagging, or simply not firm enough for your needs, this can absolutely cause or exacerbate low back pain. If you notice that your back pain disappears when you stay at a hotel or a friend's house, it might be time to go mattress shopping. If a new bed isn't in your budget right now, consider adding a high quality memory foam mattress topper until you save up for a new bed.
Strengthen Your Core
Strengthening your core can help prevent future back problems by providing your body with a stronger, more supported base, therefore taking pressure off of your back. Daily abdominal crunches, pilates, and yoga are all great ways to accomplish this.
No one should have to live with back pain. By incorporating these tips into your life, you will soon experience relief. For more information, you can talk to a Cabana Court Chiropractic chiropractor.