6 Quick Remedies for Lower Back Pain
When it comes to treating lower back pain, traditional medicine will typically focus on the anatomical problems in the lower back, but most people find a multifaceted approach to treatment to be far more effective. There is, however, no one-size-fits-all approach to treating lower back pain, but a combination of these 6 quick and easy remedies may be exactly what you need.
Endorphins are hormones which occur naturally in the body and if harnessed correctly may be just as effective as medication in treating pain. This hormone, once released into the body, may help block pain signals from registering in your brain and also help to alleviate the symptoms of depression, stress, and anxiety. Try aerobic exercise, meditation, and massage therapy in order to stimulate the release of endorphins.
Pain is the number one cause of insomnia and approximately two-thirds of people who suffer from chronic back pain also suffer from some type of sleep disorder. Unfortunately for sufferers, getting too little sleep can actually make back pain worse and this vicious cycle renders pain management alone ineffective. If you’re having trouble sleeping, you will also have to address this in order to treat your back pain.
The abdominal and back muscles play a vital role in supporting your lower spine and it could lead to lower back pain if these muscles are weak. If your core muscles are not exercised through the course of a normal day – unfortunately betting on horse races all day can’t help you here – you will have to practise exercises specifically aimed at strengthening them. Fortunately, the core muscles can be exercised in just 20-30 minutes a day and sitting on an exercise ball for 30 minutes is a great beginner’s exercise.
Soothing with Hot and/or Cold
The benefits of warm and/or cold compresses should not be overlooked when it comes to pain management.
Cold therapy has 2 primary benefits:
- A reduction in inflammation
- Acts as a local anaesthetic by slowing down the nerve impulses
Heat therapy has 2 primary benefits:
- The stimulation of blood flow, bringing much-needed healing nutrients to the area
- The slowing down of pain messages being sent to the brain
Tight hamstrings may be a contributor to your back pain as too tight hamstrings puts pressure on the lower back and sacroiliac joints, causing even more pain. Fortunately there are plenty of hamstring stretches which can be practised, however remember to start off slowly to avoid injury. If the stretch you’re attempting is causing pain, slow down and push yourself a little further every day.
Using the Brain to Combat Pain
Pain specialists have for many years understood that pain is not absolute and is in fact far more complicated than just a sensation. It’s important to remember that the way your brain processes pain signals plays a vital part in how those signals are perceived in the body. However, it is possible to develop skills to help your brain reduce or ignore the pain signals all together.