You’re in pain, and we want to help you. These methods to relieve lower back pain are nonsurgical or invasive – and they work. Read on to find relief.
Does lower back pain has you feeling like you’re getting old? Don’t let it. You’re not alone, as pain in the lower spine effects almost everybody at one point or another in their life.
In fact, lower back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
A whopping 31 million Americans experience low-back pain at any given time.
If your back has you hurting, check out these 5 ways to relieve your lower back pain to have you feeling better in no time!
5 Ways To Relieve Lower Back Pain Without Surgery
1. Improve Flexibility & Keep Stretching
While almost everyone can benefit from stretching, improving flexibility and certain stretches are particularly helpful to relieve back pain.
Tension and tightness can lead to back pain. Since the spinal column and its contiguous muscles, ligaments, and tendons are all designed to move, limiting your motion can make back pain even worse.
If you already have lower back pain or neck pain, check with a doctor or physical therapist before trying stretches and exercises.
Try out these 6 stretches to relieve lower back pain:
1. Knee to Chest: Use the knee to chest stretch to align your pelvis and stretch your lower back and rear end muscles.
2. Lying Knee Twist: Give this movement a try to help stretch the paraspinal muscles and strengthen the abdominal muscles.
3. Yoga Cat/Cow: This movement is helpful to relieve lower back pain, especially if the pain extends into your mid or upper back.
This pose helps to strengthen, stretch and release tension in the spine.
4. Piriformis Seated Stretch: This stretch is designed to help lengthen the piriformis muscle over time. The piriformis muscle is often the source of sciatica or radiating leg pain.
5. Cobra Stretch: The cobra stretch is helpful to stretch tight abdominal muscles and the lower back.
6. Restful Pose: This is a common yoga post that can help relax your body.
2. Wear A Brace
Brace yourself for some serious pain relief!
Bracing can sometimes improve or even resolve the symptoms of lower back pain entirely.
A back brace can help you relieve lower back pain by providing stabilization and support for your spine and muscles.
The brace will keep your body in the proper position, which will help keep the pressure off your spinal nerves. Since this pressure is the reason why your lower back is hurting, that pain will ease.
Bracing allows your back time to recuperate from the strain or stress you put on your back.
Bracing can especially provide a significant benefit when worn early in the symptoms of low back pain.
Wearing orthopedic braces and supports can also help to prevent back pain and injuries in the future.
3. See A Pain Management Center
Specialists in various fields run pain management centers. These include neurology, orthopedics, chiropractic, physical therapy, and neuromuscular rehabilitation.
Those suffering from lower back pain can benefit from expert treatment at a pain management center.
These centers will offer a comprehensive suite of effective treatments to manage pain and relieve lower back pain altogether.
First, you will be thoroughly examined to establish the cause of your lower back pain. Then, an individualized treatment plan is drawn up.
The treatment plan can include a variety of therapies. These options for therapy offered to help include:
- Exercise and physical therapy
- Chiropractic treatment
- Transcutaneous Electrical Nerve Stimulation (TENS)
- Radiofrequency radio ablation
- Non-steroid anti-inflammatory drugs (NSAIDs)
4. Strengthen Your Core
Next time you hit the gym, try training your core muscles a little extra to keep your back in check. Why? A weak core brings bad news for your back.
Weak muscles lead to back pain. The misalignment of your pelvis, and stability loss for knees and joints both can calso ause lower back pain. Each is a result of a weak core.
When core muscles are in poor condition, more stress is applied to the spine as it supports the body. This means back injury is more likely to occur.
“A lot of back pain is due to postural alignment problems,” says medical director Michael Kelly, MHSc, a certified neuromuscular therapist. “If you catch it soon enough and correct the problem with exercise and strengthening, you can avoid future pain.”
5. Maintain Good Posture
Speaking of strong and stable, your spine will also be in better shape when you practice healthy posture.
Don’t slouch and don’t stoop. When you do so, your muscles and ligaments strain to keep you balanced.
This not only leads to back pain, but also headaches and other issues.
A healthy back has three natural curves:
- Cervical curve: An inward or forward curve at the neck
- Thoracic curve: An outward or backward curve at the upper back
- Lumbar curve: an inward curve at the lower back
For good posture, you’ll need to maintain all of these natural curves. When you practice poor posture, muscles can be stressed or pulled, and this is painful for your back.
Keep these tips in mind for good standing posture to keep your back feeling fine:
- Stand straight and tall with your shoulders back.
- Keep your head level and in line with your body.
- Pull in your abdomen.
- Keep your feet about shoulder-width apart.
- Don’t lock your knees.
- Bear your weight primarily on the balls of your feet.
- Let your hands hang naturally at your sides.
Try these tips for good sitting posture:
- Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor.
- Don’t cross your legs. Your ankles should be in front of your knees. Keep a small gap between the back of your knees and the front of your seat.
- If the chair doesn’t support your lower back’s curve, place a rolled towel or small pillow behind your lower back.
- Stretch the top of your head toward the ceiling, and tuck your chin in slightly.
- Keep your upper back and neck comfortably straight.
- Keep your shoulders relaxed — not elevated, rounded or pulled backward
What has caused your lower back pain in the past? What tips and tricks seem to work for you to relieve lower back pain? Tell us in the comments!