As you age, your lower back joints will change. Your spinal discs will become fragmented or worn out over time. In some cases, a herniated disc is to be blamed for all the pain you’re experiencing. But more often than not, it’s a sprain caused by an accident or even excessive lifting.
Research shows that 80% of people will experience back pain at one point in their lives. The good news is that there are some effective ways you can get lower back pain relief without getting treated. This is not to say that you shouldn’t seek medical treatment if your lower back is hurting. But if you are feeling mild pain and don’t want to pop pills for your back, these tried and tested tips will help.
3 Ways to Practice Lower Back Pain Relief At Home
In most cases, it’s best to wait and see if your lower back pain goes away on its own. But if you don’t notice any improvements after 3-4 days, you should consider speaking to a doctor.
Alternatively, depending on what’s causing your lower back pain and its severity, you can try these practices instead:
The muscles in your back and abs play a crucial role in supporting your lower spine. Despite their importance, however, these muscles don’t usually get a good workout during day-to-day life.
There are many simple workouts you can do in 15-30 minutes every day. If you are a beginner, even sitting upright on a yoga ball for 30-40 minutes each day will target and engage your core muscles. You’ll see a noticeable difference in the strength of your back and abs through such exercises.
NOTE: Consult with your doctor before you do any lower back exercises.
Always Find Time to Relax
Just simply relaxing for a few minutes, without having to worry about responsibilities, can provide significant lower back pain relief.
Make room in your schedule to read a book, take a warm bath, or even take a nap. Doing even the smallest activities that make you happy will release endorphins throughout your body.
Endorphins (also known as “feel good hormones”) have shown to be effective in easing lower back pain.
Did you know that not getting enough sleep can make your back pain worse? If you are not sleeping peacefully 6-8 hours every day, it’s time to adjust your sleeping schedule.
Make sure you are exposed to bright light during the day while you are awake. Then when you go to sleep, ensure your bedroom is as dark as possible. Also, don’t consume caffeine 5-6 hours before going to bed. If you have an underlying medical condition (e.g. sleep apnea) that is causing sleep issues, schedule an appointment with a doctor.
Keep in mind that unless you get enough restorative sleep each night, your lower back’s tissues won’t heal.
Want Effective Lower Back Pain Relief? Contact 24 Hour Docs Today
If your lower back pain has increased in severity, you should see a doctor immediately. At 24 Hour Docs, we provide board-certified doctors to all residents in the state of California. Regardless of where you are – in your bedroom, in your office, or even on vacation – we will be there.