Many people worldwide experience lower back pain, and it's considered one of the common health problems that can be debilitating to sufferers. In the United States, 80% of the population tend to experience lower back pain at some point in their life. The possible causes may include diet, posture, and genetics. Treatments are often just as diverse: pain killers, muscle relaxers, chiropractors, physical therapists, and many others.
Hence, if you are one of those unfortunate individuals suffering from chronic lower back pain, this post could be what you need for your health. This article will discuss ten different ways to get rid of lower back pain naturally. Check every detail below and make an educated decision about which one would work best for your specific situation.
Having regular physical exercise is one of the best ways to improve your health and well-being. It can significantly help you maintain a healthy weight, reduce stress, lower blood pressure, and boost energy levels. However, if you currently experience particular body pain, there’s a set of specific exercises that you need to follow.
A wrong move will aggravate your lower back pain, and the appropriate workout routine will assuage the discomfort you feel. You can check Live Aligned Family Chiropractic online, which offers advanced and tailored physical exercise programs that aim to increase your capability to fight diseases and stress, improve sleep quality, and boost self-esteem. Moreover, exercise will also help maintain a healthy weight and increase muscle strength. It’s important to find an activity that you enjoy, so it doesn’t feel like work.
Get A Massage
One of the best ways to get rid of lower back pain is by getting a massage. There are different types of massages, and you can set an appointment with experienced and professional therapists. Massage therapy can heal and relieve your lower back pain. When the therapist hits the correct affected muscle, the pain will be manageable, resulting in faster pain relief.
Get Up and Move Around Every Hour
Sitting for long hours may be detrimental to your health and can cause lower back pain. That’s why it’s recommended to get up every hour to move around and stretch. It doesn’t need to be hard and complicated. You can have a quick walk, or jog will do the trick. You always deserve to have a happy, healthy life with no regrets. You’ll then see how easy and convenient it is to take care of yourself by simply moving around more often throughout the day. Hence, once you start doing this, you surely won’t regret it.
If your body isn’t sufficiently hydrated, it decreases fluid content, and the discs will consequently become smaller. Thus, your spine won’t have enough support, and your lower back may swell and make you feel uncomfortable. Don’t worry because you can avoid this from happening in the future by staying hydrated.
Drink More Water
Hydration is essential to your overall health. If your body doesn’t have sufficient water, it may result in getting pain in your leg or neck. That’s why you need to maintain appropriate hydration levels for all your body parts to function normally. Drinking water helps keep your body working properly and can even help with weight loss.
However, it’s not always easy to remember to drink enough water throughout the day, which is why setting a goal of drinking at least eight glasses per day is the best recommendation. That way, you don’t have to worry about dehydration or any other health issues that come from being dehydrated.
Stretch Your Back Muscles
A human body has many different muscles and joints. When these muscles and joints are not in alignment, it can lead to discomfort or pain. Have you ever noticed waking up in the morning and your back hurts? It’s not just a pain.
Your muscles are tight, leading to more severe problems like joint stiffness, muscle spasms, and even lower back pain. You can stretch your back muscles by lying on the floor and reaching for your toes. It'll help release tension in the spine, which may be causing some of that discomfort. Hence, that's a great way to get relief from lower back pain.
Take A Hot Bath
You can bathe with Epsom salts, lavender oil, or peppermint oil to help your body relax. These oils will also help soothe sore muscles and joints and can even assuage lower back pain. It's an easy way to de-stress and feel better. Take care of yourself by taking time for yourself every day. It's important to ensure you're not only healthy but happy too. Having a hot bath may be just the thing you need after a long day at work or school. You can always give it a try today.
You deserve to feel better, so take some time today to try a few yoga stretches for your lower back pain. They're simple and easy, but they'll make all the difference in how you feel tomorrow morning when you wake up. Many people do yoga and consider it one of the best ways to stretch out the muscles in the lower back.
It'll also significantly help with joint stiffness and improve flexibility. On top of that, yoga also helps with stress and anxiety and improves your mood. Hence, one of the most effective things you can do to get rid of your lower back pain naturally is to do yoga.
Ice Packs or Heat Pads
When you experience chronic and acute pain in your lower back, neck, and some of your body parts, you have a variety of treatments to help relieve discomfort and get you feeling better as quickly as possible. That includes using ice packs or heat pads to help relieve pain and even help reduce inflammation and swelling.
Using cold and heat therapy has been an effective way of dealing with body pains, including lower back pain. However, since it’s inexpensive and simple, many people tend to disregard this treatment and overlook the benefits they’ll get from it. For lower back pain, the use of ice packs or heat pads narrows the bony canal of your spine, resulting in compression of your nerves. That’s why you’ll feel relief and comfort after a few minutes of application of this treatment.
Get Enough Sleep
You deserve a healthy lifestyle with plenty of restful nights. Sleep is essential for your body to function properly. It’s when the body repairs and rejuvenates itself, so it’s important that you get enough sleep every night. Hence, if you’re experiencing lower back pain, even if you find it hard to go to sleep, you still need to do so for your back muscles and joints to do the restoration and repair.
Moreover, if you’re not getting enough sleep, it can lead to various health problems. Sleep is essential for your physical and mental well-being. It helps regulate hormones, maintain healthy skin, and keep your immune system strong. However, if you’re not sleeping at night or feeling rested during the day, this could be affecting how well your body functions overall.
The National Sleep Foundation encourages everyone to get the recommended seven to eight hours of sleep per night. Did you know that not all people need the same amount of sleep? It's true! Some people may need as little as five hours or as many as ten. Besides that, it's also true that some people can't get to sleep at all and others have trouble staying awake during the day. Hence, if any of these sounds like you, it might be time to see a chiropractor for help with your sleeping habits.
Stretch Before Bed and After Waking Up
The best way to start the day is with a stretch. Stretching before bed and after waking up will help keep your spine aligned, leading to better sleep quality and getting rid of any lower back pain. It's also important for overall health. You'll feel more refreshed and ready to take on the day.
Stretch before bed. Stretching helps with muscle relaxation, which leads to better sleep quality. It also improves blood flow which reduces stiffness and soreness during the day or following exercise. Finally, stretching relieves tension on your spine which means less strain on your discs over time.
Then, after waking up in the morning, you also need to do the stretching again. It's because sleeping puts pressure on your joints overnight, causing them to stiffen while you're resting. Hence, these stretches will loosen them up again, so they're more flexible when we get out of bed in the morning or sit down at work later that day.
If you want to get rid of your lower back pain, try some simple stretches. They are easy to do and only take about 5 minutes each time. You don't need any equipment, so they're perfect for people on the go. Besides that, there's no risk involved since they're free. Hence, stretch before bed and after waking up, so you can wake up feeling great. It’s a simple thing that can make a big difference in how you feel throughout the day.
Dr. Peter Martinez of www.livealignedfamilychiropractic.com will help you find your way back to good health with his team of skilled hands and healing techniques. His whole team is there to provide you with assistance from consultation through your recovery.