10 Simple Steps to Cure Lower Back Pain
Lower back pain can make the easiest tasks difficult. Whether your back pain is structural or muscular, lower back pain is frustrating. But there is good news, back pain can be cured.
If you have lower back pain, you know how it can be debilitating. Lower back pain can make the easiest tasks difficult. It doesn’t matter what caused your back pain, once it is there, it seems like it never will go away.
Whether your back pain is structural or muscular, lower back pain is frustrating. But there is good news, back pain can be cured.
1. Wear the right shoes
What you wear on your feet can affect your posture and this is connected to your lower back. If you are wearing shoes that do not provide support, your back pain will continue. According to a study published by the National Institute of Health, your shoes will affect your low back - especially your trunk muscles.
This study found that wearing specially designed “unstable” shoes will actually improve trunk muscles and therefore, reduce back pain. This treatment method improved spine stability. The “unstable” shoes were not high heels or poorly made shoes, they were specially designed shoes that forced the trunk muscles to activate. People wore these shoes with the goal of decreasing back pain. You can ask your health care provider about the shoes in the study.
2. Take a Tylenol or an NSAID
While this might not be a long-term answer to back pain, when it gets bad an anti-inflammatory will help. Your health care provider can help you choose the best one for your problem. Remember that NSAIDs like ibuprofen can cause stomach problems, so be sure you are working with your health care provider if you need these for more than 10 consecutive days.
3. Cool it down
When your back is in pain, put ice on it. With an ice pack, your capillaries slow down, so blood flow to the area decreases which reduces pain. The ice will also help reduce inflammation, so ice packs are a good alternative to taking over-the-counter medication.
4. Heat it up
After you have cooled down your back for a few days, you could also try to heat up your back. Heat will relax muscles and open the capillaries back up to bring fresh oxygen to your low back. Ask your health care provider when it is best to use heat. In some situations, ice is going to be a better choice.
5. Buy a new mattress
Did you buy your mattress in the last ten years? If not, then your mattress could be the reason your back hurts. Do you wake up in pain? Do you go to bed in pain? If you go to bed without pain, but wake up with it, then it might be time for a new mattress. There have been several studies about the correct firmness for back support and most have the same outcome: the firmness is not as important as the age of the mattress. New mattresses help people get better nights of sleep so they wake up with reduced back pain, according to a study published in the Journal of Chiropractic Medicine.
6. Go under the needle
There are two techniques involving needles that can help cure low back pain: dry needling and acupuncture. Both involve incredibly thin medical-grade needles. Acupuncture affects the nerves and can reduce inflammation. Dry needling works with myofascial trigger points; the needles try to relax those trigger points, so it activates them first. Acupuncture is designed to remove energy blocks, dry needling is designed to reduce pain at trigger points. They are slightly different, even though they both use the same needles. Both techniques should be combined with other techniques, like using ice or buying a new mattress.
7. Physical therapy
Back pain can be related to muscle weakness. Physical therapists have special exercises and techniques they can use to help you build muscles. Your health care provider can prescribe physical therapy so you can learn how to use your muscles to strengthen what is weak to decrease and cure your back pain.
8. Get a massage
Studies have found that regular massage can help reduce back pain. In a study funded by the National Center for Complementary and Alternative Medicine found that massage therapy can actually be effective for up to six months. The study found that there was no difference in the type of massage that was given. Not only will your back feel better, but you get to relax, too!
9. Go to yoga
Gentle yoga classes can help bring relief to more than back pain. Gentle yoga does not involve difficult poses like handstands or constant movement through sun salutations. In a study conducted by Pain Research and Management found that gentle yoga - like Hatha yoga - can have a “medium-to-large-size effect on pain and functional disability, and that adverse effects are extremely rare when conducted under the supervision of a well-trained therapist.”
10. Watch your weight
Your weight can affect your back. If you have too much weight in your belly, it can create stress on your low back. You can check your weight against the BMI chart. If your BMI is too high, have a talk with your health care provider to learn the best way to lose weight. A nutritionist, personal trainer, or physical therapist can help you with weight loss, too.