Lower back pain can strike at the worst moments. While sometimes back pain is a sign that there’s something important wrong, other times it can simply be a result of strain, sleeping in the wrong position, or muscle tightness. Knowing how to treat it at home will keep it from ruining your weekend plans or cutting into your vacation time. Use these simple tips and exercises to relieve back pain right away.
Ice packs and heat packs are a helpful tool for relieving lower back pain at home, but you have to know when to use which. At the moment that you know you’ve pulled a muscle or injured your back, it is time to grab an ice pack. Ice your back in 20 minute increments throughout the day, and give your body time to recover and stretch in-between icing sessions. After the first 2-3 days, use a heat pad in 15-20 minute stretches to continue treatment. Ice helps reduce swelling in the immediate aftermath of a back injury, and heat helps manage the aches that result days later.
While you’re working on your ice and heat routine, you should also consider an over-the-counter pain medicine. Aleve and Ibuprofen are formulated to help treat the pain faster, and provide you with relief for several hours at a time. This is especially important if you’re heading to work. Just make sure you follow the directions closely.
Exercises that are effective for relieving lower back pain include core stretches, hamstring stretches and butt lifts. Take it slow and make sure that you aren’t using heavy weights. In addition, make sure that you have properly stretched before you exercise, and have someone spot you to ensure proper form so you don’t pull other muscles in the process. Yoga and other slow-movement exercises are a good option for those who have severe pain and limited mobility. When you are done, consider using a foam roller to help relax the lower back muscles. Foam rollers can be purchased at many stores in the sporting goods department.
If you find that you are unable to relieve your lower back pain at home on your own, seek medical help from a professional. Royal Spine Surgery is here to take your call so you can schedule a consultation with our spinal expert, Dr. Abdulhamid. Don’t let lower back pain keep you from living your life. Get on a treatment plan today and you’ll be good as new in no time.
09/30/2019Three Reasons to Turn to Physical Therapy for Back Pain
09/19/2019Did You Know: Your Diet Could Be Contributing to Back Pain?
09/13/2019What are the Most Common Back Surgery Types?
09/05/2019What to Expect During Spinal Decompression Therapy
08/29/2019Tips on How to Maintain Good Spinal Health
08/19/2019How You Can Protect Your Lumbar Vertebrae
08/13/2019Reasons to Discuss Your Back Pain With a Doctor
07/22/2019When Is Spinal Fusion Used?
07/15/2019How to Relieve Lower Back Pain at Home
07/11/2019What Is Lumbago and How Is It Treated?
07/05/2019What To Do When You Experience Neck Pain
06/21/2019What Is Ultrasonic Spine Surgery?
06/17/2019How to Do Back Exercises for Back Pain
06/13/2019Ouch! Lower Back Spasms - Causes and Treatments
06/07/2019Why Have I Developed Back Pain After Surgery?
05/21/2019The Purpose of Spinal Decompression Surgery
05/17/2019Three Common Causes of Lower Back Pain
05/13/2019How to Prevent Back Pain at the Office
05/07/2019The Best Ways to Sleep With Back Pain
04/19/20195 Daily Exercises for Better Spine Health
04/15/2019Is Your Mattress Causing Your Back Pain?
04/12/2019Supporting Back Health While Golfing
04/10/2019Tips to Prepare Your Home for Spine Surgery Recovery
02/26/2015Degenerative Spine "Disease": A Quick Overview