Whether you lift heavy items for your job or simply have a slipped disk from a pesky athletic injury, lower back pain is likely to plague you at some point in your life. Low back pain can result from an acute injury or from chronic overuse that leads to arthritis. This, in turn, can break down the fluid-filled disks in your spine that act as shock absorbers. Whatever the cause, there are some remedies to relieve lower back pain fast.
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7 Remedies To Relieve Lower Back Pain
1. Keep Moving
You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend.
2. Stretch and Strengthen
Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it.
“A lot of times, I encourage people to do that first thing in the morning,” Ray says. But if you’re older or worried about overdoing it, you can stretch and do your strengthening exercises later in the day when your body is warmed up.
Yoga, Pilates, and tai chi are just a few of the ways to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lowers back is to lie on your tummy and lift up your legs and arms in the flying position.
3. Keep a Good Posture
This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.
If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.
4. Walking
Low-impact aerobic exercise like walking has been shown to help relieve lower back pain. It’s simple and free and easy to work into your daily routine. Take a walk to work or when you go shopping, for example. Walking helps to strengthen the muscles that keep the body in the upright position and improves the stability of the spine.
5. Take a break
Sitting for long periods, for example at work, puts pressure on the lower (lumbar) spine and can cause lower back pain. To relieve this pressure, take regular breaks to stand up and walk around.
6. Try Ice and Heat
You may have heard that one is better than the other for relief from back pain. The short answer is that the best option is whichever works for you.
“Some people come in and they swear by heat or ice,” Ray says. “You might want to try both, and you’ll probably find that one is better suited for your relief.”
Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you’re trying to relax stiff or tight muscles.
Hemani suggests limiting ice or heat treatment to 20 minutes at a time. And don’t use them if you’re also putting muscle-ache creams or ointments on your skin.
7. Ask About Supplements
It’s best to get your vitamins and minerals from foods. But ask your doctor if supplements might help.
For example, many people don’t get enough vitamin D, which is important for bone health. That can happen from lack of exposure to sunshine or because your body can’t absorb enough vitamin D from foods.
Magnesium deficiency may lead to muscle weakness and cramps. And Hemani says turmeric, a vivid yellow spice that’s related to ginger, may help calm inflammation.
Always talk to your doctor before you take any supplements.
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