Do you find yourself hunched over your desk while working or driving? Are you constantly slumping in the car, at a ball game, or when watching TV at home? If so, then it’s time to take preventative measures against low back pain.
Low back pain is one of those things that can happen to anyone and for many different reasons. Luckily there are some simple solutions! This blog post will share tips for lower back pain relief.
Table of Contents
- 1: Proper Sleep Posture
- 2: Relieve Strain On The Back
- 3: Relieve Stress And Anxiety
- 4: Take Proper Care Of Your Body
- 5: Relieve Muscle Fatigue
- 6: Relieve Pain
- 7: Relieve The Stress
- 8: Relieve Low-Back Pain Fast With A Massage
- 9: Relieve Yourself
- 10: Relieve Low-Back Aches
- 11: Relieve Tight Muscles And Tendons With Yoga
- 12: Relieve Stiffness
- 13: Shop For A Mattress
- 14: Stretch Your Neck And Back While You Exercise
- 15: Talk With Your Doctor And Other Health Professionals
- 16: Try Alternative Therapies And Remedies
- 17: Try Changing Your Diet
- 18: Try Exercises To Treat Low Back Pain
- 19: Try Exercise Balls For Lower Back Workout
- 20: Try Heat And Warm Compressions
- 21: Try Hydrotherapy
- 22: Try Ice Or Heat Pack For Lower Back Pain
- 23: Try Inversion Table (Reverse Gravity)
- 24: Try Kegel Exercises To Strengthen Lower Back
- 25: Try Lumbar Roll In Bed
- 26: Try Lumbar Support
- 27: Try Natural Home Remedies For Lower Back Pain
- 28: Try Osteopathic Massage To Treat Lower Back Pain
- 29: Try Paraffin Wax Treatment
- 30: Try Physiotherapy Treatment For Lower Back Pain
- 31: Try Propolis Cream To Reduce Inflammation
- 32: Try Swedish Massage
- 33:Try Taoist Massage
- 34: Try The Alexander Technique To Treat Lower Back Pain
- 35: Try Yoga For Lower Back Pain
- 36: Try Zestra Oil Massage For Lower Back Pain
- 37: Try Acupuncture To Relieve Lower Back Pain
- 38: Try Wearing A Back Support Belt
- 39: Try Aromatherapy To Relieve Lower Back Pain
1: Proper Sleep Posture
Proper sleep posture not only helps improve circulation and keeps your body fit but also helps prevent back pain.
2: Relieve Strain On The Back
Relieving strain on the back is as simple as avoiding putting pressure on it or stretching it unnaturally. Women are particularly prone to this problem when they wear high heels. Be sure to stretch before exercising too!
3: Relieve Stress And Anxiety
Relieving stress and anxiety can not only help ease tension in your muscles, but it may also lead you to make better choices concerning your overall health, which could further help prevent low back pain. Try meditation or simply going for a walk! You’ll feel better!
4: Take Proper Care Of Your Body
Just like any other part of our bodies, the lower back needs special care and attention. Avoid high-impact aerobic exercises like running, jumping rope, or any other exercise that requires sudden stops or starts. Also, avoid lifting anything too heavy for you to lift!
5: Relieve Muscle Fatigue
Relieving muscle fatigue is always a good idea, especially if your muscles are in some way contributing to the pain. This could be from over-exertion while working out at the gym or simply because you spend most of your day sitting down. Either way, stretching now and then will help relieve muscle fatigue and keep everything appropriately aligned – this alone can often relieve low back pain fast!
6: Relieve Pain
Relieving pain begins with properly evaluating what type of back pain you are experiencing. There are many types, after all! And the proper treatment will be different depending on which category your pain falls into. If your pain is chronic and not going away, see a doctor ASAP to find out what’s wrong!
7: Relieve The Stress
Relieve the stress and tension in muscles by taking a hot shower or bath before bedtime, or even better – get yourself an exercise ball and roll it around on the floor while watching TV!
8: Relieve Low-Back Pain Fast With A Massage
Rubbing some ointment or lotion into tension spots can also relieve muscle soreness.
9: Relieve Yourself
Relieve yourself from low back pain by avoiding stress. Studies have shown that chronic stress can cause lower back problems over time, so try to ‘calm down’ whenever possible. This can be anything from deep breathing exercises, yoga, or massage therapy, which will help relieve tension throughout the body. You’ll feel better too!
10: Relieve Low-Back Aches
Relieving low-back aches is as simple as following proper diet and nutrition. Try eating foods rich in vitamin C, as well as calcium and magnesium. These will help tense stress and stiffness in muscles, thus relieving your low back aching pains!
11: Relieve Tight Muscles And Tendons With Yoga
In order for your muscles and tendons to recover from being tight and stiff due to pain, you’ll first need to stretch them. Stretching is also a great way to relieve muscle soreness after you’ve been exercising, playing sports, or any other form of physical exertion.
There are many different types of stretching techniques; yoga is a great example! It includes not only stretches but breathing exercises as well. All together, they make a very effective method for relieving tension in the body.
12: Relieve Stiffness
To relieve stiffness, try to stay active in some way or another. Go for a walk during your lunch break at work, play frisbee with the neighbors in the back yard (don’t overdo it!), and spend less time sitting down! Stand while you read this article – your back is feeling better now.
13: Shop For A Mattress
It’s time to invest in a good quality mattress if you’re going to get a good night’s sleep every night! Otherwise, your body gets out of whack, and it shows in your lower back pain! Your body will love you for it!
14: Stretch Your Neck And Back While You Exercise
Most people do not stretch before they exercise, which is a big mistake.No matter what kind of exercising you do – running, swimming, biking – stretching beforehand prevents injury and improves flexibility. When done properly, the exercises should include all major muscle groups in arms and legs but shouldn’t just be focused on these areas.
The neck and low back also need to be stretched adequately to keep them flexible and prevent injuries during exercise: For example, craning the head forward can place stress on the cervical vertebra of the spine (the neck area).
By moving only from the shoulders while keeping your chin tucked under slightly, you can relieve this stress and stretch the cervical muscles. It is also important to ensure that your back and ab muscle areas are stretched during exercise to reduce tension in these regions.
15: Talk With Your Doctor And Other Health Professionals
If you’re not responding well to self-care, consider talking with your doctor or other health professionals about what can be done, which in some cases may require a more serious treatment approach!
16: Try Alternative Therapies And Remedies
In some cases, your lower back problem may be caused by a disease or disorder that needs to be treated with medication. But these are only a few of the most commonly used remedies for treating lower back pain…there are many other alternative therapies available if these don’t work for you!
A great resource to find out more information on is the library, for example, “Alternative Medicine”…and of course, always talk about any alternative treatment plans with your doctor before embarking down this path!
17: Try Changing Your Diet
If You Have Lower Back Pain It’s no surprise that eating right helps promote good health and prevent disease. But did you know that nutrition can also play a part in the treatment of back pain?
And not just any old diet will do! It’s critical to follow a low-fat, high-fiber vegetarian diet with plenty of fresh fruits and vegetables if you have lower back problems. This easy dietary modification will help reduce symptoms associated with many different types of injury and conditions involving the back area, such as lumbar (low back) strain and herniated disc.
18: Try Exercises To Treat Low Back Pain
With any back problem, you need to exercise regularly, both when you’re in pain and after being healed from your injury/condition. The exercises should include all major muscle groups in arms and legs but shouldn’t just be focused on these areas. The neck (cervical) and low back also need to be exercised adequately to keep them flexible and prevent injuries associated with poor posture and lifting or straining.
For example, craning the head forward can place stress on the cervical vertebra of the spine (the neck area). By moving only from the shoulders while keeping your chin tucked under slightly, you can relieve this stress and stretch the cervical muscles. It is also important to ensure that your back and ab muscle areas are stretched during exercise to reduce tension in these regions.
19: Try Exercise Balls For Lower Back Workout
You can add more resistance by doing the same exercises on an exercise ball instead of a chair or bench. There are many different ways you can use an exercise ball for lower back workouts.
20: Try Heat And Warm Compressions
Using heat and warm compressions (pressure) using hot water bottles, towels, pads, etc., can help relieve discomfort due to strained muscles easily! Follow the instructions supplied with the products and don’t leave them in place longer than recommended.
Also, remember to alternate heat and cold treatments…for example, in one session, apply heat on the lower back. After the recommended period, apply a cold compress for a few minutes. This will reduce any swelling and pain that you might be experiencing.
21: Try Hydrotherapy
More And More Doctors recommend hydrotherapy as an effective way to help relieve some of the symptoms associated with lower back pain. Here’s how it works…you lie on a table that is gently moved through warm water while jets spray water onto your body! It helps to loosen up tight muscles much in the same way as stretching does but without having to put yourself through too much discomfort.
22: Try Ice Or Heat Pack For Lower Back Pain
The type of ice or heat pack you use for your lower back pain is dependent on the severity of the pain or injury you’re experiencing. If it’s a milder type of strain, we recommend using an ice pack because it will relieve inflammation more so than heat.
The same applies at night; a cold pack placed over the painful area (for example, between your mattress and box spring) can help to reduce swelling and therefore relieve some of the pressure from the nerves, which may be causing you problems in that particular spot.
To prevent aggravation and additional discomfort, read all instructions thoroughly before applying either type: Never apply ice directly! It would be best always to use a cloth or towel first so that the water doesn’t run onto other parts of your skin and cause injury when it melts.
23: Try Inversion Table (Reverse Gravity)
Although a relatively new product on the market, almost all of the GPs and specialists who have used them have said, they are highly effective. An inversion table is one of our top 5 treatments for lower back pain relief.
It allows gravity to do what stretching can not, where stretching pushes against and elongates muscles; gravity pulls the lower back muscles in the opposite direction, shortening and tightening them.
24: Try Kegel Exercises To Strengthen Lower Back
Muscles Kegel exercises can help strengthen muscles surrounding the back area (mainly the gluteus and hamstrings). For example, to do this exercise, you need to tighten your buttock muscles…you should feel these contracts when you lift one of your legs. Try doing 3 sets of 10 repetitions several times a day!
25: Try Lumbar Roll In Bed
Adding a lumbar roll on top of your mattress will provide additional support for your spine while sleeping. It will give greater comfort and help relieve some of the pressure that may be causing you discomfort. Ensure that you place it on top of a flat mattress (no topper is required if using this method).
26: Try Lumbar Support
Many people suffer from acute low back pain due to their position or the type of chair they use when sitting at their desks. The simplest way to reduce any discomfort you may be experiencing is to get lumbar support for your chair.
27: Try Natural Home Remedies For Lower Back Pain
Many home remedies can help relieve and even cure lower back pain! For example, herbs such as oregano, rosemary, and ginger have proven effective in treating muscle strain and spasms.
A word of warning though, just because these herbs are natural doesn’t mean they’re harmless! Do not ingest or smoke any of these plants (capsules or creams are fine) and never apply them directly to the skin without first diluting with a carrier oil such as olive or almond oil…some of them can cause severe burns if misused.
28: Try Osteopathic Massage To Treat Lower Back Pain
An osteopath is specially trained in manipulative treatment to relieve muscle tension and stress. When used on the lower back, osteopathic massage tends to help relax muscles and ‘reset’ the nervous system. A whole-body osteopathic session will often be required for best results, but this isn’t always necessary (some people achieve relief with just a lower back treatment).
29: Try Paraffin Wax Treatment
This ancient method of treating pain has been proven to work effectively on lower back pain and other chronic joint problems such as arthritis. The procedure is fairly simple; under warm wax, pressure is applied to tight muscles and joints, which works out these areas by increasing circulation via increased blood flow.
Once the wax cools down, the ‘layers’ are peeled away from the skin…this process is highly therapeutic and can help increase mobility and relieve pain.
30: Try Physiotherapy Treatment For Lower Back Pain
A physiotherapist will assess your lower back pain and do whatever they can to ease the symptoms or ‘retrain’ you to perform specific movements without causing further damage.
An exercise is designed to improve mobility, strengthen muscles around the spine and stretch tight muscles to reduce discomfort. As well as offering patients with home exercise programs, a physiotherapist may also recommend special exercises for at-home use that you can perform on your own!
31: Try Propolis Cream To Reduce Inflammation
Many people have heard of propolis tincture, but not everyone is familiar with its strong anti-inflammatory properties or its ability to help with a wide range of issues. Propolis is renowned for helping with joint pain. It can also be used on the lower back to help reduce inflammation caused by an injury or chronic condition (i.e., arthritis, osteoporosis, etc.).
32: Try Swedish Massage
Swedish massage uses four main strokes (effleurage, petrissage, tapotement, and friction) to relax tense muscles and stimulate blood flow and bring about an overall feeling of relaxation. It’s not uncommon for people who suffer from lower back pain to experience muscle spasms, this type of massage will relieve tension if you’ve been suffering from this problem!
33:Try Taoist Massage
Unlike Swedish massage, Taoist massage uses smooth flowing movements and pressure to target the ch’i (the body’s vital energy). It’s particularly beneficial for women who suffer from back pain during their menstrual cycle when there can be increased fluid retention.
34: Try The Alexander Technique To Treat Lower Back Pain
Those suffering from chronic lower back pain or fatigue may benefit from this type of movement retraining therapy. The Alexander technique works on all joints and muscles around your spine to help ease any muscle tension or stiffness.
35: Try Yoga For Lower Back Pain
There are countless benefits to regular yoga practice; reduced stress, improved flexibility, etc., and it also works wonders for your back! Many of the postures used during yoga are designed to relieve stress and tension in sore muscles around the spine. In time, you should find that this practice helps increase mobility and flexibility while strengthening your core and improving posture at the same time.
36: Try Zestra Oil Massage For Lower Back Pain
Zestra oil is wonderfully smooth and silky; it works by stimulating cell metabolism…in short, essentially ‘re-energizing the nerve endings to reduce pain when applied externally on sore body parts (i.e., lower back).
This particular oil contains natural testosterone, which is often responsible for preventing a woman’s ovaries from producing eggs each month unless she’s pregnant or pre-menopausal.
37: Try Acupuncture To Relieve Lower Back Pain
The ancient Chinese art of acupuncture has benefited millions over the years; many people claim to have found long-term relief from a wide range of issues, including back pain, with regular treatment sessions in an acupuncturist’s clinic.
For best results, it’s recommended that you try this therapy as soon as possible after your back injury/condition occurs so that you can begin treating the problem before inflammation sets in!
38: Try Wearing A Back Support Belt
If Your Spine Is Compressed, A back support belt is a useful accessory for anyone who spends an extensive amount of time sitting down or working on their feet (i.e., hairdressers, shop assistants, etc.) as it helps to lift your spine upwards. In turn, this will help to relieve any pain and pressure in the back area!
It’s important to remember that if you’re suffering from severe lower back pain caused by a serious issue (i.e., slipped disc), then using a support belt is unlikely to be of any benefit at all!
39: Try Aromatherapy To Relieve Lower Back Pain
Many different oils can help relieve back pain and other aches and pains; peppermint, clove, eucalyptus, rosemary, etc. Most people choose to use massage oil to allow the aromatic fragrances to permeate their skin and benefit both their body and mind at the same time.
It’s worth noting that some oils such as peppermint are useful for relieving headaches, too; simply apply a drop or two onto your temples just before you go to bed!
I hope you have found this blog post helpful in relieving or preventing your lower back pain. If so, please share it with friends and family who may also be struggling with chronic low back pain.
This is a problem that affects many people today – including me! Share the knowledge of how to prevent and alleviate it if you know what works for yourself. If not, leave some comments below to talk about different ways to relieve or prevent lower back pain together.