Whether you have pulled a muscle while doing some heavy lifting or have been dealing with a condition such as arthritis, lower back pain can be difficult to alleviate. Nearly everyone will experience back pain at some point in their life, and it sometimes can be a very serious issue. If you were injured or feel weakness in your legs, you should immediately contact a doctor. However, if you have routine and mild low back pain, here are 4 lower back remedies that you can try at home:
1. Start or Modify an Exercise Program
While exercise may be the last thing on your mind while experiencing lower back pain, it is important to start or modify an exercise program. The muscles in your abdomen and back play a major role in supporting your lower spine. So, they should be targeted through 20 to 30 minutes of exercise each day. You can even do something as simple as sitting upright on an exercise ball for 30 minutes each day. You should also maintain daily activities such as walking the dog, preparing meals and making the beds. Once you are feeling better, you can move on to aerobic exercises like walking, bicycling and swimming to keep your back mobile.
2. Soothe the Pain with Cold and Hot Therapy
Another one of the lower back remedies that you can try at home is soothing the pain with cold and/or therapy. Cold therapy is the best thing for your back within the first 24 to 48 hours of the injury because it reduces inflammation, which is often the culprit with any type of back pain. Another benefit is that cold therapy acts as a local anesthetic to slow down nerve impulses, which prevents the nerves from causing pain. After 48 hours, you can switch to heat therapy because it stimulates the blood flow that provides healing nutrients to the affected area of your lower back. Whether you choose to take a hot bath, soak in a hot tub or use a heating pad, the important thing is that you provide a continuous flow of low-level heat to your lower back.
3. Try to Stretch Frequently
When you have lower back pain, you should try to stretch frequently throughout the day. If you have a desk job in an office, it is important to stand up every 20 minutes and stretch backward. Many people find relief from their back pain with regular stretching routines such as yoga. One of the most overlooked contributors to lower back pain is tight hamstrings, so be sure to stretch your legs as well. The hamstring muscles are located in the back of your thighs and if they are too tight, they can cause stress to your lower back.
4. Consider Over the Counter Pain Relievers
One of the best lower back pain remedies is often just over-the-counter pain relievers, including ibuprofen products like Advil, Motrin and Nuprin, You can also use naproxen sodium medications like Aleve, Anaprox and Naprosyn to help reduce your back pain, or acetaminophen medications such as Actamin, Panadol and Tylenol. Before taking any of these over-the-counter pain relievers, be sure to consult your doctor to confirm that they will not cause any side effects with other medications that you are taking. Also note that some people should avoid certain medications if they have a history of medical conditions such as ulcers, kidney disease and liver disease.
Now that you are familiar with some of the lower back pain remedies that you can try at home, we hope that you are experiencing some relief with your symptoms! At Mac’s Pharmacy, we are dedicated to improving your health and well-being. So, learn more about how we can assist you with all of your pharmaceutical needs! We look forward to helping you!