Low back pain can feel debilitating, but it doesn’t have to keep you on the couch. There are many home remedies and techniques that you can use to get some relief and ease your discomfort. If you’re looking for ways to relieve low back pain, try the following tips and exercises. You may be surprised at how effective they are:
1. Ice It
Ice your back to relieve discomfort and swelling. Many clinics say ice can help numb pain and reduce inflammation. Put an ice pack on the sore area, wrapping it in a towel or a thin blanket to avoid injury. Apply the ice pack for 15 minutes at a time and repeat as often as you want. The cold will reduce your pain significantly.
2. Active Release Technique
This technique is used to relieve pain in muscles and tendons. The idea behind it is to reduce muscle tension by gently moving them through their range of motion. Try this at home by lying on your back with your arms at your sides. Use slow, gentle motions to move the muscles until you feel some relief. Move slowly and gradually increase the intensity until you can move freely again. If you cannot move, stop the exercise and take your time.
3. TENS
A TENS unit can help to reduce your discomfort. A TENS unit is a small battery-powered electrical device that provides a gentle electrical current that stimulates the spinal cord’s nerves to offer pain-relieving effects. The idea is to stop pain messages before they reach the brain. Use it as instructed, and you may be surprised at how effectively it reduces your pain.
4. Aqua Therapy
Spending time in the pool is a great way to ease your lower back pain. The water’s buoyancy will help relieve pressure on your joints and muscles. Proceed with caution if you have back problems and you will enjoy the benefits of aqua therapy. If your low back feels stiff, try swimming in a warm pool until you feel better.
You may also want to try an ergonomic swimsuit designed specifically for swimmers with back problems. It’s a good idea to wear it for all of the exercises listed above, including the stretches and gentle movements that can help you feel better. The above benefits of aqua therapy will help you recover from chronic back pain in a natural, holistic manner.
5. Evening and Morning Routine
Try to perform some gentle stretches every evening before bed. A few basic ones to try include:
- Lying on your back
- Lifting one leg while keeping the other on the ground
- Gently rotating both knees in small circles
You can also try lying on your stomach with a pillow under your abdomen and gently rotating each leg in a circle for about five minutes. This can help you ease into sleep.
6. Comfortable Shoes
Step into comfortable shoes that don’t squeeze your feet. If you have pain in your back, avoid athletic shoes such as running shoes until you feel better. Choose running shoes if you need to run, but be sure to wear them for no longer than about 15 minutes at a time and to stop if it starts to hurt. When choosing a pair of non-running shoes, look for a style that offers support around the ankle and flexibility in the toe box.