They’re bad; they’re painful; they’re back — at least that’s where they stay; at the back, somewhere between the base of the vertebral column and the pelvic girdle. Back pains can be frustrating as they are discomforting and seem to make your whole body hurt, at times. It could render you inactive for a few minutes to a couple of hours or even days or weeks.
They often start lightly and therefore shouldn’t be taken for granted. There are so many underlying causes of lower back pain. A slight overstretch of the back muscles or a strain on the pelvic bones could be the issue. Lower back pains have no respect for age and gender, so don’t think you’re too young to get them!
The good news is that you can make your lower back pain part of your history when you get a lasting solution. Regardless of what caused the pain at first, the tips below will go a long way in providing permanent relief.
1) Wear the Right Footwear
Studies have associated wearing high heels and flip-flops with lower back pain. In light of this, your choice of footwear can influence your lower back pain. Make sure to wear supportive footwear that can reduce pressure on your lower spine and improve your overall posture. Also, your footwear should go down with whatever activity you are participating in. For example, a pair of sneakers is perfect for running, and supported flats are great for a day out shopping.
2) Sleep on a Good Mattress
Take advantage of a good mattress and your sleeping position to ease your lower back pain. All you have to do is go for a softer mattress, especially if you are a side-sleeper. For stomach and back sleepers, a firmer mattress is your go-to mattress to ease your back pain. However, it is highly recommended that you avoid sleeping on your stomach if you are battling severe lower back pain. A side-lying memory foam knee pillow or body pillow also goes a long way in supporting your back!
3) Drop Off Excess Pounds
Sometimes, having an excessive weight can trigger lower back pain. There are chances of increasing strain on your lower back if you are carrying around extra pounds. Maintain a healthy diet and exercise regularly to tackle your excess weight. The ideal weight for an adult can range quite a bit depending on your sex, height, and body makeup, but trying to keep a proper BMI is ideal in order to feel your best.
4) Apply Ice to Reduce Swelling
Ice is effective for reducing swelling and easing lower back pains caused by injury or strains. Sit with an ice pack against your lower back for about 20 minutes. Make sure not to go beyond this stipulated time, or you may be exposed to skin damage caused by ice. But that’s not all. You can also apply heat to tighten the relaxed muscles. But a warning: Don’t apply heat for lower back pain caused by a severe injury. It could agitate the injury and cause more pain.
5) Pain Relief
Over-the-counter pain reliefs like ibuprofen and aspirin are effective for reducing swelling and lower back pains. All you have to do to get the relief you are searching for is commit yourself to the pain relief. Follow the routine to take the drugs for several days in a row. Don’t skip a dose, and ensure that you take them consistently. Above all, make sure to see a doctor before taking a pain reliever; click here to know more about the other treatments for pain. Being an over-the-counter drug does not make it safe for everyone to use. In fact, I prefer natural sources of pain relief, like CBD and arnica, for example. Just make sure to do what is best for YOU!
6) Maintain A Correct Posture
Another thing is to maintain a correct posture whether walking, standing, or sitting. As much as you can, avoid slouching and bending from your waist when lifting an object. Always keep your spine erect when standing. Also, keep your legs planted on the floor when sitting. Don’t make the mistake many desk workers make in their sitting posture. Whatever the case may be, always make sure to use a chair that provides lower back support. Bring your mouse or keyboard closer to you and stop reaching too far when trying to operate the components.
7) Stretch Your Lower Back Muscles
There are a variety of ways you can stretch your back muscles to ease lower back pains. One way to do this is to pull your knees to your chest while lying level on your back. Another option is to get a massage. During the massage, tensions are removed in the lower back, and shortened muscles are lengthened. Honestly, it is an effective way to ease lower back pains without medications. Oh, and don’t forget about foam rolling! Using a vibrating foam roller is the quickest and most effective way to do this!
Severe lower back pain can lock you up in your house for weeks. That means skipping work, hangouts, and a lot of fun activities. So don’t let this be you! Say goodbye to your painful lower back days using the 7 useful tips listed above. Trust me. You won’t regret it.