When you suffer from lower back pain, it can be difficult to keep up with the activities and people you love. The persistent aching makes it hard to lift items, bend over and even get a good night’s sleep.
If you experience chronic lower back pain, you’re not alone — 80% of adults experience lower back pain at some point in their lives. But how can you get rid of the pain to get back to living your best life? Keep reading for seven expert ideas for effective lower back pain relief.
1. Try Physical Therapy
There’s a reason why there are so many physical therapists in health care systems nationwide — because they can get you on the path to better health. Physical therapists use ultrasound, heat, muscle relaxation and electrical stimulation to help you find relief. A physical therapist can also lead you through exercises that will increase your range of motion, strengthen your core muscles and help you retrain your body to avoid inflammation. If your lower back pain persists for over six weeks, ask your doctor for a physical therapy referral.
2. Get a Massage
You don’t need to have back pain to enjoy a massage. While many people consider it a luxury to receive treatment from a skilled massage therapist, studies show that regularly scheduling a massage can improve your whole health, including lower back pain relief. Some techniques can manipulate the soft tissue in your back so that it moves from an inflamed, painful response to a more relaxed, soothing one.
3. Change the Way You Sleep
If you ever awake in pain and suffer the rest of the day because you “slept wrong,” your sleeping position could be the root of your back problems. Or it could aggravate existing back pain. When you go to sleep, try lying on your side and placing a pillow between your knees to keep your spine in a neutral position and relieve any stress on your back. Make sure you sleep on a reliably firm mattress, as a bad mattress can lead to many types of back pain.
4. Check Your Posture
Try this: Periodically check your posture for a week to see whether you're slouching. If you slouch, put your shoulders back and stick out your chest. If you work at a desk, put a pillow between your lower back and the seat for better support. If you drive a lot, consider purchasing a specially-made cushion that takes some pressure off your lower back.
5. Use Over-the-Counter Pain Relievers
Ibuprofen (such as Advil or Motrin) and acetaminophen (such as Tylenol) can help reduce inflammation and pain in the short term. However, talk to your doctor before you take either kind of medication. They can also advise you about any long-term effects of using these medications.
6. Apply Ice and Heat
Both ice and heat can reduce inflammation and pain. Try wrapping an ice pack in a thin towel and apply it to your back for 20 minutes throughout the day. You can switch between ice and heat every few days to relax your muscles and keep blood flowing to the painful area.
7. Talk to Your Doctor
If other methods have failed, it might be time to progress to different treatments, such as spinal injections or surgery. Our AdventHealth specialists offer a full spectrum of options to relieve musculoskeletal pain. Contact us today to learn how to get back to living a full, pain-free life.
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