Severe, chronic back pain can be caused by something as simple as Vitamin D deficiency or something as serious as osteoarthritis. However, it’s best to try these simple practices of lower back pain treatment before assuming the worst.
- Ice is one of the simplest ways to fight inflammation and pain, as it numbs the nerves in the affected area. Regular usage of ice packs on the affected area can relieve painful spasms as well.
- Warmth promotes blood circulation, and inhibits the pain messages from being sent to your brain. Blood circulation also brings regenerative nutrients to the area, promoting healing. A hot shower, a tub, or even a hot water bottle can be very effective.
- Normal, over-the-counter medication and ointments, and creams also help, though are best used under the advice of a doctor. They not only relieve pain, but can reduce stiffness, and soreness.
- Get adequate rest. An ill rested body isn’t conducive to healing, and vice versa. It might even be necessary to use relaxation techniques, medication, and even behavioral changes to help you get the rest you need. However, once you manage to rest your body, healing is just a matter of time. Good rest reduces stress levels, which in turn relaxes tense muscles all over your back.
- Learn how to maintain a neutral spine position during your daily activities. A neutral spine position keeps your disks and ligaments in the most relaxed state.
- Sitting with good posture is essential to healing bad backs, and it’s important to be strict with one’s self when seated for long hours. Slouching is best avoided as much as awkward sleep positions.
- Regular stretching bolsters all other helpful activities by increasing your flexibility and correcting muscle imbalance.
The core muscles of your body, around your abs and back rarely get any serious exercise. Strengthening them can go a long way in improving overall strength of your back. 20 minutes of good core exercises are what’s necessary to improve you core strength quickly and consistently. These muscles can be strengthened with lumbar stabilizations exercises, which will work on your abdominal muscles, gluteus maximus, and muscle groups around your spine, hips, and legs.
Walking, swimming, Tai Chi, and Yoga maximize your body’s balance, cardiovascular fitness, and have minimal risk of causing injury, unlike weight training. They’re simple kind of lower back pain exercises and easier to fit into a schedule as well.