Lower back pain

3 handy tips for lower back pain

If you suffer from lower back pain, you know how debilitating it can be. Standing or sitting for long periods of time can be very painful. Driving can leave you aching. And as for exercising or even going dancing with friends? Often it doesn’t feel worth it.

Whether you experience on and off lower back pain, or chronic lower back pain, the results can make you dejected, irritable and even depressed. But luckily there are some simple measures you can take in your everyday life to tackle the problem, and find more comfort.

Combating lower back pain with exercise

Sometimes the pain you feel in your back mightn’t stem from this area at all. It could be down to tight hips, or hamstrings, for example. That’s why it’s important to stretch regularly; but obviously, don’t push yourself too hard if your lower back pain is severe. Exercises that engage your core are particularly useful, as a strong core means less strain on your lower back. Activities like yoga and pilates are great for opening your hips, too.

Unfortunately, running isn’t such a good idea if you suffer from lower back pain as it shortens your hamstrings. Instead, go for a long walk every day if you can. Stretching out those hamstrings and relieving your back is just one of the reasons why walking is good for you!

Hot and cold measures for lower back pain

Heat therapy is often an overlooked measure for lower back pain, but in fact it is very effective. Have you ever tried a heat-producing cream on tired muscles? Or an ice pack to a swollen ankle? Then you’ll know how useful these treatments can be!

And it’s no different for lower back pain. Cold therapy reduces inflammation, while slowing down nerve impulses to lessen the pain. A useful method is to take a dip in an ice-cold bath (if you’re brave enough!) or apply an ice pack to the area twice a day.

Heat therapy, on the other hand, stimulates blood flow, bringing healing nutrients to the affected area. Try out a few techniques like soaking in a hot bath, or using a hot water bottle wrapped in a towel on your back, and see if that works for you.

Easing lower back pain the soothing way

Sometimes what you need to ease those niggling aches is a good old-fashioned rubdown. Depending on the level of your lower back pain, you might want a very relaxing and gentle aromatherapy massage. Or if you want to get to the root of the problem, a deep tissue sports massage could be ideal.

In any case, if you’re in a good deal of pain, you’re entitled to treat yourself. Let a professional take care of your aches and emerge from your treatment feeling like you’ve left your lower back pain on the table.

A bonus tip…

Exercising, hot and cold therapy, and massages are all great ways to ease backache. Another is to make sure you get enough sleep at night. In fact, around two-thirds of people with chronic back pain suffer from some kind of sleep disorder! So make sure to get as much rest as you can and enjoy a pain-free day when you wake up.