Simple Ways To Ease Lower Back Pain
Lower back pain can be incredibly uncomfortable and cause long-term issues if not treated correctly. Staying physically active is one of the most effective ways to alleviate and prevent pain in your lower back. To help reduce and prevent lower back pain, engage in regular physical activity and stretching, avoid activities that strain your back, and maintain a moderate weight. We look into certain ways in which you can promote better back health and decrease the likelihood of experiencing lower back pain.
Cold and Hot Therapy
Both hot and cold remedies can reduce the lower back pain you may be experiencing. Cold therapy, like placing an ice pack, can help reduce inflammation and decrease swelling, while heat therapy can help relax the muscles in your back. Depending on your specific lower back pain symptoms, you can try applying heat or cold for a few minutes at a time several times a day.
Heat and cold therapy are effective treatments that can be used as either primary or complementary therapies. Common lower back conditions that may benefit from heat or cold therapy include:
Lower back pain from conditions such as a herniated disc.
Pulled back muscles due to excessive strain or overstretching.
Back pain issues can often take place from lifting weights or incorrect form when working out.
Exercise-induced muscle soreness happens from doing a new exercise, not warming up properly before you start lifting or working out, or overdoing a specific workout.
Gentle Exercising
Gentle exercises like walking, swimming, yoga, cycling, or stretching can improve blood flow and promote healing. Strengthening your core muscles, both in your abdominal and back muscles, can help relieve back pain.
Posture and Back Pain
Poor posture can place unnecessary strain on your shoulders, hips, and lower back. Maintaining proper posture while sitting and standing can significantly reduce your risk of developing lower back pain. Although correcting your posture may feel uncomfortable at first, it is essential for preventing injuries that can lead to back pain. With time, maintaining correct posture will become more comfortable.
To achieve optimal posture and relieve back pain, consider making the following adjustments:
Keep your head aligned with your body, avoiding any forward strain on your neck.
Roll your shoulders back and relax them away from your ears.
Gently engage the muscles within your stomach.
When standing, position your feet shoulder-width apart and make sure your weight is distributed evenly.
Stretches To Implement and Ease Back Pain
A common stretch that you can incorporate into your stretching routine is bridges. The gluteus maximus is one of the strongest muscles in our body, and strengthening it is a great way to get ahead of back pain. It plays a key role in your hip movement. Weakness in this specific muscle can lead to back pain because this muscle is essential for stabilizing our hip joints and lower back when we walk, run, or perform any physical activity.
Another simple stretch you can do is a knee-to-chest stretch. This is a great stretch as it can relieve tension in your lower back or hips. This stretch helps enhance flexibility and increase the range of motion in these essential joints.
Managing lower back pain often requires a combination of solutions integrated into your daily routine rather than relying on a single approach. Depending on the severity of your pain, physical therapy may also be necessary.
At Moberly PT, we strive to create a supportive environment tailored to your needs, helping you achieve your fitness and movement goals. Our team works to blend traditional physical therapy services with advanced strength and conditioning techniques. If you are experiencing constant lower back pain, we are here to alleviate this pain in no time.
