Pain in the lower back is one of the most common complaints people make, and yet it remains one of the hardest to resolve. This is because there are so many different potential causes of the pain, making finding the right lower back pain relief treatment a game of trial and error. Here are a few things you can try if you have nagging lower back pain that just won’t go away.
Strength And Exercise
One of the best ways to relieve many types of lower back pain is to strengthen the muscles of your core. Your “core” consists of the muscles on either side of your spine, as well as your abdominal muscles. These muscle groups all work together to hold your body upright.
If you are carrying extra weight, especially around the middle, this puts additional strain on these core muscles. Depending on which area is taking the most strain, it can result in pain in the lower back, shoulders, sides, or even down the legs.
Strengthening the muscles of your core will not only help you shed a few pounds with some healthy exercise, it also helps build up the muscles of your back, so that they don’t have to work quite as hard at their job of holding everything upright and together. This results in lower amounts of pain, greater flexibility, and better overall health.
Ergonomics
If you spend much of your day sitting at a desk or working at a computer, you may have just found the culprit behind your back pain. Many people spend hours upon hours of their day sitting hunched over desks, putting more strain on their back and shoulders than necessary.
First, take a look at your chair. It should be comfortable, but supportive. Make sure it is adjusted so that your feet sit flat on the ground and you are looking directly across at your monitor. Your computer monitor may also need adjusting. You shouldn’t have to crane your neck to get a good view of your screen. Adjust the monitor so that it is level with your eyes. If you do a lot of typing or use your mouse frequently, you can also find ergonomic versions that will help ensure that your arms are positioned properly.
Natural Relief
If exercise and adjusting your environment hasn’t helped, or you are in need of immediate relief, there are several options available even if you don’t want to resort to medication. A heating pad is very helpful when it comes to relaxing aching muscles. A hot bath or soak in a hot tub can also achieve the same results.
Massage is another great way to help your aching muscles relax. If you have a partner, consider trading off so you can each enjoy a good back rub and really work out the knots. A little essential oils will not only help hands move freely across the skin, but add a touch of aromatherapy too.
Medication
Finally, if all else fails, you might want to consider medication for lower back pain relief. In cases of arthritis, chronic pain, or pain from unknown causes, this is sometimes the only option. For over-the-counter results, look for pain relievers with anti-inflammatory properties, often abbreviated as NSAIDs. These will not only reduce pain, they also reduce inflammation, which is often the underlying cause of the pain.
For back pain that doesn’t improve with anything over-the-counter, it might be time to make an appointment with your doctor. They will be able to examine your back and perform any necessary tests to determine if a more serious condition is the underlying problem.
Back pain doesn’t have to be a fact of life. If you are suffering from lower back pain, try the solutions listed here. It may take some trial and error to find the perfect treatment, but it is possible to reduce your discomfort and finally get some relief.
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