If you have lower back pain, know that you are not alone. It is estimated that up to 80% of adults experience persistent lower back pain at least once in their lifetime. Fortunately, in most cases you can get rid of lower back pain with simple treatments that don't require any expense. Doing targeted exercises aimed at improving the strength and flexibility of your back and core muscles, and making a few simple lifestyle changes, may be all you need to feel good again.
Steps
Method 1 of 3: Relieve Lower Back Pain
Step 1. Relieve back pain with cold therapy
Place a cold compress on your lower back for about twenty minutes during the first two days of pain. Wrap the ice pack in a towel or old t-shirt to avoid direct skin contact. You can apply the cold compress at twenty-minute intervals, roughly every two hours.
- If you don't have an ice pack, you can use a pack of frozen vegetables. Another practical solution is to soak a sponge with water, close it in a plastic bag and place it in the freezer. At the time of use, wrap the bag in a towel (you may need to use a second bag as well to prevent possible leakage).
- Keeping the compress cold for more than 20 minutes at a time can be dangerous. It could burn your skin or damage your nerves.
Step 2. After two days, reverse the therapy and start using heat
If lower back pain persists, heat can help improve blood flow to the lower back to help heal. It is also able to interfere with the warning messages that the nerves send to the brain, which recognizes them as pain, so you will feel better.
- Try using an adjustable hot compress. This way you can set the degree of heat needed according to your specific conditions. Remember to be careful not to fall asleep while the device is on.
- If you don't have a regular or electric hot water bottle, you can fill a simple plastic bottle or you can take a warm bath in the tub at home. Moist heat is better than dry heat because it prevents the skin from drying out and becoming itchy.
Step 3. Take an over-the-counter medication
Non-steroidal anti-inflammatory drugs (NSAIDs), such as those containing ibuprofen or naproxen, can provide short-term relief for lower back pain. Their function is to attenuate the inflammation of the muscles, in this case those of the lower back, thus reducing the stress on the nerves that are causing the pain.
Consult your doctor if you have been using this type of medication for more than 10 consecutive days to relieve back pain. Continued use can cause gastrointestinal problems
Step 4. Try to heal yourself with massages
Massaging your lower back regularly can help improve blood circulation and relax the muscles in that area, thus providing relief from back pain. You may feel some benefit even with just one massage session, however multiple sessions are generally required to achieve long-term benefits.
- There are more structured or targeted therapies and techniques that specifically treat the lower back, however a general therapeutic massage will produce similar effects.
- The massage also reduces stress and tension, further improving the health of your back.
Method 2 of 3: Improve the Strength and Flexibility of the Back and Core Muscles
Step 1. Do exercises to stretch the hamstrings of the knees 2 times a day
Many people underestimate their role in providing lower back support. If you have lower back pain, the culprits could be the hamstrings of the knees that are contracted or shortened.
- Lie on your back on the floor, next to a wall or the back of a sofa or chair. Lift one leg towards the ceiling and rest your heel against the wall or support next to you. Stay in that position for 20-30 seconds, breathing deeply, then repeat the exercise with the other leg.
- If you prefer, you can lift both legs and place your heels against the wall or support to stretch the knee tendons at the same time. In this case, it may be helpful to place a rolled-up towel under the lower back for support.
Step 2. Go for a walk regularly
It is a low-impact physical activity that generally does not create back discomfort. If you've been quite sedentary before, going for a walk regularly can be a great way to start exercising and adopt a more active lifestyle. Exercise benefits the whole body and can also have positive effects on back pain.
Depending on your current fitness level, you may want to start with short walks (10-15 minutes). Over time, you can increase the duration of your workout and the distance traveled until you can walk for 35-45 consecutive minutes 3-5 times a week
Step 3. Strengthen your core muscles with the plank exercise
Start by lying on your stomach on an exercise mat, then lift your torso slightly and rest your elbows and forearms on the ground. Now squeeze your abdominal muscles and lift your pelvis and legs so that your body forms a straight, slightly sloping line. At this point, only the forearms, hands, elbows and toes should be resting on the mat. Hold the position for 20-60 seconds, then return your pelvis and legs to the ground and repeat the exercise.
Gradually increase the time you hold the plank position to strengthen your core muscles. They act like a natural corset helping you to keep your torso erect and your spine straight. Stronger core muscles mean less back strain
Step 4. Include specific lower back exercises
As the lower back muscles become stronger, they will be able to withstand greater strain without stress and pain. You can also achieve this by practicing simple bodyweight exercises, without the need to join a gym or buy expensive sports equipment.
- Twists on the ground to strengthen the core muscles on the side of the spine. Lie on your back on the exercise mat, then spread both arms to the side and bend your legs bringing the soles of your feet to the ground. Slowly drop your knees to one side of your body, without taking your shoulders off the mat. Return your legs to center and repeat the twist on the other side. Do 10 repetitions on each side.
- It strengthens the pelvic floor muscles by arching the pelvis. These muscles provide support for the lower back. Lie on the mat on your back with your arms extended at your sides, then bend your legs and place the soles of your feet on the ground, aligning them with your hips. Flatten your lower back against the mat and contract your core muscles. Now arch your pelvis towards your heels until you feel your lower back lift off the ground. Lower it again and repeat the movement 10-15 times, while breathing deeply.
Step 5. Perform the baby pose to relax and stretch the back muscles
Kneel on the mat, bring your big toes together and spread your knees to align with your hips. Inhale and, as you exhale, stretch your arms forward slowly lowering your torso towards your thighs.
- If possible, rest your forehead on the ground. At that point, if you want, you can bring your arms to your sides. If you cannot come down that low with your torso, you can keep your arms extended forward. Alternatively, you can rest your forehead on a yoga block or rolled-up towel.
- This has to be a relaxing position. Don't ask too much of your body and risk discomfort or pain. Stay in the child's yoga position for between 30 seconds and a few minutes if you feel comfortable.
Step 6. Do the cat yoga pose to improve spinal flexibility
Begin by assuming the four-point position, with the knees aligned under the hips and the wrists aligned under the shoulders. Keep your back straight and take deep breaths. As you inhale, push your chest forward and bring your abdomen closer to the floor by arching your back backward. As you exhale, push your tailbone down and arch your back towards the ceiling.
- Repeat the exercise 10-15 times, matching each movement to a phase of the breath. Try to keep your weight well distributed on both wrists and knees.
- If you are using a thin exercise mat, you can put a folded towel under your knees to not feel pain.
Method 3 of 3: Making Lifestyle Changes
Step 1. Examine your posture
Poor posture is often the cause or contributor to lower back pain, as it causes an overload of the lower spine. Stand sideways in front of the mirror, trying to assume a natural position, and check the profile of your back. If you are hunched forward or your spine is pronounced arched, you may find relief by improving your posture.
- Keep your pelvis in a neutral position, without pushing it forward or backward. Lower your shoulders so that the shoulder blades come closer to each other and to the spine. Orient the top of your head towards the ceiling.
- Sit in a chair with your torso erect and squeeze your shoulder blades behind your back bringing them closer to each other, then relax them. Repeat the movement 10-15 times. Practice this exercise several times a day to improve posture.
Step 2. Stand up every half hour
If work forces you to sit at your desk for many hours a day, this may have contributed to back pain. Every 30 minutes or so, stand up and walk around the room or hallway for 5 minutes. By itself, this simple step can help you relieve lower back pain.
- If possible, modify your work station so that you can stand for part of the time. If your employer disagrees, ask that you at least be provided with a chair that offers better lower back support.
- Frequently check that your back is straight and both soles of your feet flat on the floor while sitting at your desk. Keep your shoulders back and your head straight. By hunching forward, you can put extra stress on your lower back, causing or aggravating the pain.
Step 3. Improve your diet
Some foods can relieve lower back pain, while others - and certain drinks - can make your condition worse. Foods rich in potassium, such as bananas and leafy vegetables, can give you relief from back pain.
- Lower back pain can be caused by the constipated colon. Foods that are high in fiber, such as fruits and vegetables, can help relieve constipation and get your bowels moving again.
- Make a commitment to drink at least 8 glasses of water a day, as dehydration can play an important role in lower back pain.
- Avoid sugars, refined flours and grains, artificial sweeteners (such as aspartame), spirits, and drinks that contain caffeine (especially fizzy drinks).
Step 4. Treat sleep disorders if you have trouble sleeping well
In many cases, those who have difficulty falling asleep or staying asleep all night also suffer from lower back pain. It is often enough to make simple changes to your night habits to improve the quality of sleep.
- Stop using electronic devices a couple of hours before bed and don't watch television in bed before falling asleep. If you have trouble falling asleep in a quiet environment, listen to soothing music or use a white noise player.
- Avoid alcohol, spicy foods, and caffeine in the last hours of the day. These are substances that can negatively interfere with sleep. If you've been trying to fall asleep for more than 20-30 minutes, stop tossing and turning in the sheets unnecessarily; get up and do something, then go back to bed and try to sleep again.
- If these small changes aren't enough to help you sleep better, see a doctor who specializes in treating sleep disorders. There are non-addictive medications that may help you.
Step 5. Buy a new mattress
If you've found that lower back pain often plagues you as soon as you wake up, your current mattress may be the culprit. If it is limp or over 7 years old, it may be time to replace it with a new one.
- If you can't afford a new mattress at the moment, consider buying a thin one to put on top of the old one to make the bed more comfortable. You can choose between different materials and fillings, according to your needs and your budget.
- You may be able to remedy the defects of an old or poor mattress even by sleeping in a different position. Try standing on your side and placing a pillow between your knees to maintain proper spine alignment.
Step 6. Stop smoking
Smoking obstructs the path of oxygen through the skin tissues, so it can cause stiffness and pain. Among smokers, the incidence of spinal problems is higher; this is the case, for example, of spinal stenosis, a painful pathology characterized by abnormal narrowing of the spinal canal
If you are a smoker but would like to quit this bad habit, talk to your doctor for help. Also ask for support from family and friends to have a better chance of success. You can also contact the Toll-Free Telephone against Smoking by calling 800 554 088
Step 7. Find ways to reduce stress
Nervous tension can become physical and therefore be the cause of your back pain. Even if you don't have the ability to change the circumstances that make you stressed, you can learn to manage tension better; for example doing a little low-impact physical activity every day or listening to relaxing music or simply going for a walk in the middle of nature.
Practicing mindfulness meditation and keeping a journal can help you cope with everyday problems. You could also take up a relaxing hobby, such as painting, crocheting, or embroidering
Advice
- Some medications, including beta blockers and statins, can cause pain in the legs and hips. Talk to your healthcare provider if you feel the medications you are taking are contributing to your back problems.
- If you find mental and physical comfort by doing the baby pose and cat pose, consider taking a yoga class. You can find classes suitable for any age and fitness level. Don't think you need to be slim, young, or very flexible to start doing yoga.
