Last Updated on
Lower back pain actually can ruin your day and reduce your productivity. Unfortunately one cannot ignore the pain until such time it disappears. Fortunately, there are good and effective lower back pain remedies on hand to treat yourself immediately.
The best remedies for lower back pain for your quick recovery ensuring your productivity of the day.
Stretch your body to get relief from the lower back pain. Stretching your body strengthens your muscles and at the same time loosen up the tensed muscles. Importantly stretching should be gentle on your muscles.
If you feel severe pain during stretching exercise then you should stop immediately and consult a doctor. He or she will advise you what best stretching exercise you should adopt to relieve your lower back pain.
1. Standing and stretching - lower back pain remedies
Stand and bend forward gently at your waist. Keep your arms hanging down and legs straight as much as you can. Try to reach your toes with your fingers without straining your back. Stop at the point when the stretch is felt in the hamstring of your back. The hamstring is one of the three posterior thigh muscles that run from the back of each thigh.
2. Sitting on a chair and stretching - lower back pain remedies
Sit on a chair and keep your legs straight and stretched. Maintain this position and try to reach your toes with fingers by bending at your waist. For more comfort, you could try one leg at a time.
3. Towel Hamstring Stretch- lower back pain remedies
To apply this method, just lie on the floor. Bring your legs upholding the towel that is tied to your feet. Here again one leg at a time can be done according to your comfort.
4. Wall Hamstring Stretch- lower back pain remedies
Lie on the floor and keep your buttocks against the wall. Now slowly straighten your legs by pushing the knees straight. Here again one leg at a times can be tried.
Fix Your Posture
We all these days spend most of our time sitting in front of the laptop in the office or home. This has become a lifestyle for most of us and cannot be avoided. Therefore you must ensure the right posture is maintained to avoid any lower back pain.
Always maintain correct posture while sitting on the chair to have all the bones of the spine is lined up correctly. This can be achieved following a below simple guide: -
- keeping feet flat on the floor
- Laptop keyboard within easy reach
- Do not lean toward the screen
- Keep your back (spine) straight
Adjust How You Sleep
The best you could do for yourself is sleeping on your back on the floor. Keeping a pillow under your feet will do good for your back.
If you sleep sideways, place a pillow between your knees. This will allow your muscles to relax more.
Sleeping on your stomach is not good for your back and therefore try to avoid for some time.
Ask for a Massage
Massaging your back is good to have the tense muscles relaxed and relieve the pain. You could ask your partner or a friend to massage your back to make it enjoyable. The medicated ointment can be applied during massage over the affected areas. Massaging is a faster way to relieve lower back pain.
Try Rubs and Ointments
Pain rubs or balms helps to relieve lower back pain. Some well-known pain rubs brands like Tiger Balm, Icy Hot or Biofreeze are available in the supermarket. These come in various forms like ointments or spray with a cooling sensation.
Use Epsom Salt Baths
Epsom salt can do wonders for lower back pain. Fill the bathtub with tepid water and add some handful of Epsom salt. Get into the bathtub and relax for some time.
Epsom salt along with warm water works through your skin to reach the tense muscles. Epsom salt and warm water in the bathtub is one of the best lower back pain remedies. This is much cheaper, affordable and effective.
Another added advantage in using Epsom salt is, it is good for your skin.
Take Over-the-Counter Medicines
Use over the counter medicines only when experiencing severe lower back pain. If the suggested lower back pain remedies above are not working you could opt for over the counter medicines.
However, strictly seek doctors guidance using these medicines based on your condition. This is to avoid unnecessary side effects in the long run.
Slow It Down
Physical injury is not necessarily the cause of lower back pain. But could be because you pushing yourself too much with your work and schedules. Stress also one of the main reasons for lower back pain.
So always keep yourself calm, relaxed and find breaks between your busy schedule of work to avoid back pain. This is the best among all the lower back pain remedies for you.