How To Get Rid Of Lower Back Pain

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Many people worldwide suffer from discomfort in their lower-back sections (lower back-pain) caused by either back-injury, sitting for longer hours or even old-age. In fact, dealing with lower back-pain is not easy but it can still be mitigated with the right knowledge and care. however, incase lower back-pain persists when its severe for more than a week, then its recommended to consult your health-care professional(doctor) in order to get a more appropriate medication to solve the back-pain problem. All in all, I have decided to list for you some of the methods and steps that you may follow incase you’re experiencing lower-back pain so that you can get relieved of this problem.

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  • Find-out the cause of back-pain: most lower-back pains go away after a few days or weeks but incase the back-pain persists for more that 2-weeks, then consult a health-specialist (doctor) in order to diagnose the back-pain. In fact, lower-back pain is usually caused by aging, arthritis, herniated disk, compression-fractures and illnesses like scoliosis.
  • Get some rest: human-beings actually use lower-back muscles directly when bending forward and back. People even use the back indirectly while exercising and moving around. However, although the lower-back muscles are very strong, they still need to rest and sometimes the lower-back pain will significantly disappear if the back-muscles are given a proper rest. In fact, there are different things you can do to ease lower-back pain while sleeping and these include; sleeping on your side, sleeping with a small-pillow tucked in-between the legs and also try switching to a medium-firm mattress.
  • Try correcting any bad posture: in case you have a bad sitting, standing or sleeping posture, then it may be contributing to the lower-back pain. In fact, your back is very susceptible to pain caused by bad-posture because it happens to support most of your body-weight. Good posture involves having your spine curved slightly inward at the lower-back, slightly outward at the upper-back and then slightly inward at the neck section.
  • Ensure that your workstation is ergonomically supportive: most people spend a lot of time at work but when not sitting in a good-position for the lower/upper back, legs and hands. So, if you’re that kind of person who works for long-hours when seated, then you need to correct your workstation in order to improve on your posture because this will help to ease on lower-back pain.



  • Treat muscle-spasm if necessary: muscle spasms usually occur when a smooth-muscle within your body contracts as a result of an autonomic nervous system. Muscle-spasms are often painful and are also a symptom of muscle strain or tear. However, treating spasms is very easy whereby you just have to stretch your lower-back while moving back and forth in order to break the spasm-cycle. But if the stretching is causing excessive-pain, then stop and consult a doctor for the best treatment.
  • Use non-steroidal anti-inflammatory drugs (NSAIDs) for pain-relief: NSAIDs are actually pain-killers which help to ease inflammation and even stop pain by blocking certain enzymes on a chemical-level. These drugs actually include; ibuprofen and aspirin but try taking them as directed by the package or doctor.
  • Treat the back-pain using ice: ice actually helps to constrict blood-vessels underneath the skin hence reducing on pain while easing swelling. So, if you want to treat your lower-back using ice then there are actually a number of ways medical-practitioners advise to apply this ice. These include; using an ice-towel, using a homemade ice-pack, using a frozen bag of vegetables and using a homemade slush-pack. In fact, you just have to apply any of these ice-packs over your lower-back for a few minutes and the back-pain will diminish.
  • Treat lower-back pain with heat: heat is also an effective source of comfort and pain-relief for lower-back pains. However, for an effective temperature therapy, you should try alternating between heat and cold treatments. In fact, you have to apply moist-heat (baths, steams or heat-packs) on the lower-back for about 15-20 minutes at a time while switching with cold-treatments.



  • Try stretching for your lower-back pain: lower-back pain can actually be a vicious-cycle and you don’t wish to worsen it by stretching or exercising. But if you don’t stretch or exercise, then you will weaken the lower-back muscles thus leaving them more susceptible to pain and less-supportive of the weight they are meant hold. So, just try some of the exercises for lower-back pain relief but if any of these exercises cause severe-pain, then stop and try consulting a doctor for the best treatment. The lower-back pain relief exercises include; the butterfly-exercise, happy-baby exercise and the pigeon-exercise. On the other hand, avoid doing certain exercises/stretches when back-pain is present and these include; straight leg sit-ups, bent-leg sit-ups, crunches, curl-ups, leg-lifts, biceps-curls, military-press and standing toe-touches.
  • Try walking around: in case you can, walk-around for at least 1-hour on a treadmill, outdoors or where there are natural inclines and declines. In fact, walking is actually considered by some doctors as the best exercise for back-pain because it helps to promote healthy blood-circulation and naturally strengthens the lower-back muscles. However, don’t push yourself while walking and stop whenever you experience any significant pain.
  • Use the water-bottle curve: this involves sitting at a chair and then push your back firmly against the back of that chair. After, grab a cold-water bottle and lodge it in-between your lower-back and chair. This will actually make you sit properly while the coldness will help to ease on inflammation and pain.
  • Try-out other back therapies that may offer treatment and relief: there are other treatments that can provide targeted back-pain relief and treatment and these actually include; Massage, Acupuncture and Spinal-manipulation.
  • Get relieved of any physical and emotional stress: you should try to get rid of any stressors from your life as much as you can. This is very important because stress-reduction may offer you with the ability to recover from any lower-back pains. In fact, studies show that individuals who are depressed may have a hard-time recovering from back-pain compared to those who are less stressed.

Vanilla Farmer, Amazon Retailer & Tech Researcher. Yosaki is my personal blog but I'm working on some big tech project back doors. I will keep on posting various topics on things I have knowledge about.

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