Back pain, specifically lower back pain is one of the most common health-related problems that people face today. The American Chiropractic Association reports that at any given time 31 million Americans suffer from lower back pain. It’s not usually directly related to any major diseases or illnesses but can be brought on by strenuous exercise, bad posture and sitting for too long at your work desk. Luckily, there are a few simple ways to alleviate lower back pain.
1. One way to alleviate lower back pain is to keep moving. The UK National Health Service recommends staying active if you have lower back pain. Some light stretching and regular exercise can be helpful if your lower back pain was caused by a minor problem. You need to build the muscles of your lower back as well as reinforce proper alignment of your spinal column.
2. If you have severe back pain, there are some medications that you can take. Over-the-counter pain killers such as Tylenol or Ibuprofin should suffice to give you temporary relief of any symptoms. If your back pain is related to a more serious condition, your doctor might prescribe an opioid or a non-steroidal anti-inflammatory drug (NSAID). These drugs will certainly alleviate your pain, but might come with some unwanted side effects, as well.
3. One of the simplest solutions for lower back pain is getting a massage. You can have a friend or loved one give you a massage or you can book a session with a professional massage therapist. Not only will a massage alleviate some of your physical symptoms, but it will also have a positive emotional effect by alleviating your stress and anxiety. According to The Joint Chiropractic, “Massages stimulate the release of hormones into the blood stream that reduce the inflammation in your lower back and stimulate a quicker recovery.”
4. Another way to alleviate your lower back pain is to use hot and cold compression packs. You can find heated patches at any local pharmacy because quite simply, they work. The heat radiates through your body, relaxes your sore muscles and relieves tension. It all happens as a result of increased blood flow in the areas where you are wearing the patch. If you don’t have access to a heated pad, you can use a hot water bottle. A cold compress is also quite helpful if you’ve recently sustained a lower back injury. Use cold compresses to reduce the swelling and stimulate your nerves. In a pinch, a bag of frozen vegetables will do the trick.
