Four Tips to Relieve Low Back Pain

Low back pain is a common complaint—some studies show that over 80% of adults have experienced it at some point.  It is often quite difficult to determine the cause of lower back pain, especially without appropriate medical consultation.  Fortunately, treatment is usually pretty straightforward.  Try these four tips to get you started:

Lie On Your Back
If you’re experiencing low back pain, this simple exercise will make a world of difference.  Lie flat on the floor with a rolled towel under your neck for support.  Put your feet up on a chair with your hips and knees at right angles.  This position relieves the pressure on the lower back.  Just stay in that position until the pain subsides to a manageable level—it could take twenty minutes or two hours.  But the relief you’ll get is well worth the time you spend!

Heating Pads and Ice Packs
Heating pads greatly help to reduce swelling and relieve muscle tensions when you have a back spasm.  The best way to use them is alternating with ice packs.  A rotation of hot-cold-hot-cold for about twenty minutes each way will go a long way toward reducing low back pain.

Medicines to Reduce Swelling
There are many medicines out there that will help reduce pain and swelling.  A common one is ibuprofen.  Whichever you choose, be sure to choose a medication that will both relieve your pain as well as reduce swelling.  This will not only help your body rest, but will also help you recover.

Massage
Sometimes the best thing for an ailing back is to get a massage.  This will greatly relax your muscles and work out any tension in your back.  The increased circulation from a massage will also actually help the healing process as well.

Combine these four steps with old-fashioned rest and your back should be back to normal within a few days.  Additionally, it’s never too early or too late to start with back-strengthening exercises to help prevent any issues to begin with or a recurrence of previous problems.

Important Note: If your back pain persists for more than a couple weeks, be sure to see your doctor.  There is no substitute for professional medical advice and your pain could be a symptom of a more serious problem!