Cure Lower Back Pain At Home
Whether due to a bad posture or it is after recovering a serious injury; everyone tends to experience lower back pain at one point or the other in their lifetime. This pain could make you feel 62 at a mere age of 22. It has the potential to drain out all your energy at the bare minimum of sitting down or standing up. Sometimes it is also referred to as spondylosis or lumbago. But the good news is there are some sure shot ways to get rid of the mild/chronic lower back pain at home.
Lower back pain is not a new term. We are all familiar with it and there are several causes for the same. Let us look into a few of them.
- Sprain: A sprain is when you stretch a muscle too far and damage it. It is the tearing of ligaments that are supposed to connect the bones together. This situation is usually caused when we try to imitate a new yoga posture or adopt a new exercise regimen; something that our body is not very used to.
- Postural Issues: We are all guilty of hunching frontwards during maximum part of the day. That posture seems comfortable for some time, but has the potential to cause some serious spinal and postural issues.
- Ruptured Disk: Sometimes while lifting a heavy object or because of being hit by something, our disks get dislocated. This can often cause lifelong suffering to a person. Usually while lifting a heavy object, we tend to put more pressure in our lower back area in an effort to be able to stand upright with the object. In such circumstances sometimes we end up lifting something we are not capable of; which in turn disrupts or dislocates our disk.
- Arthritis: Arthritis is a common joint issue that causes tenderness in the joints causing joint pain and stiffness. This can also cause a breakdown in the cartilage tissue, leading to severe pain especially in the lower back region.
Natural (at home) ways to cure lower back pain at home
- Get that spine moving: Lower back pain can be caused by stiffness or soreness in muscles. These days’ most of the job opportunities have switched to ‘Work from Home’ where one can work from the convenience of their own house. The shift was the demand of the situation, but it brought its own drawbacks along with it. People are now found glued to their electronic devices with their backs bent in an arch. And later at the end of the day, can’t stop complaining of that sore back. Thus, it is imperative to take a 30 minute break every 2 hours during work sessions. The break could even be broken down to 10 minutes at an interval of half an hour.
- Say goodbye to high heels: Flaunting that hour glass figure in trendy high heels is indeed what most of us women want. But one needs to make sure to keep a check on the length of time one walks in those heels. As appealing as they are, they are equally capable of causing lower back pain. They make you look upright in the moment, but disrupt the natural structure of the spine when worn for longer durations.
- Sleep upright: Sleeping is an over looked therapy. Very few people know the benefits of a good night’s sleep. People with lower back pain can treat their condition at home by snoozing for 7 to 8 hours each day in the right position. Lying flat on the back with a flat pillow can relax the spine and give it enough time to recover the day’s wear and tear.
- Heating Pads: Heating pads are an instant solution to mild lower back pain. The heat from the pads helps the muscles and the tissues relax and get rid of the soreness. If a heating pad is not handy, you can heat some water in a pan and dip a piece of cloth in it for around a minute. Then squeeze out the excess water from the cloth and tie it at the place of pain. Alternatively, you can heat a piece of cloth in a microwave and tie it around your back to aid the healing process of your tissues.
- Ice Packs: Ice packs are a great way to relax tired ligaments. Ice has the capability to numb the pain for quite a while and give time to the muscles to heal. To use ice packs, you can take a piece of cloth and place a few ice cubes in it, and then wrap the cloth around the area of your pain. When used correctly, ice cubes can be of great help to reduce inflamed or swelled up ligaments relieving you of the pain.
- Over the counter (OTC) medications: Some over the counter medications like aspirin, ibuprofen etc. are great pain relieving agents that work wonders in releasing the pain from any part of the body. Once these medicines are dissolved into our blood cells, they straightaway destroy the guilty bacteria. But one needs to be cautious about their dosage as over consumption of pain killers can cause serious side effects in the long run.
- Improve Flexibility: Daily Yoga and Exercises, specifically targeting the lower back region, can contribute towards muscle movement in that area; helping you to get rid of the pain. It might sound tiring to begin with, but there are not many reports suggesting any drawbacks of proper exercising. Increased muscle flexibility can not only relieve one from the existing pain, but can also train your muscles to bear pain in the future.
- Healthy diet plan: A healthy diet is the gateway to a healthy life as ‘we are what we eat’. Everything that goes inside our body today, decides our bodily movements for the next day. A diet rich in vitamins, proteins, calcium and zinc can increase our stamina and also elevate the endurance power of the body.
Lower Back Pain Exercises at Home
Movement is a preferred solution for the back pain sufferers by the doctors. Even though the Workouts that involve tremendous pressure in the lower back region should be avoided, there are a few simple yet relaxing pain relieving exercises to try at home. Now let us recall some of the overlooked exercises that work their magic.
- Hamstring Stretches
- Wall Sits
- The Bird Dog Position
- Pelvic Tilts
- Glute Bridges
- A well planned weight lifting regimen
- Aerobic exercises
Lower back pain is a common condition and research states that nearly 80% of the total population is suffering from it. Usually the cases are not so serious and are treatable at home, while in some cases, the situation might require an appointment from the doctor or even a surgery. Sleeping over the pain and expecting it to vanish on its own is not going to help. All things said, the common causes leading up to lower back pain can definitely be taken care of at home. One just needs to take a good care of their daily activities and alter a few habits to live a healthy and a pain free life.