8 Tips to Relieve Lower Back Pain Fast at Home – Expert Report

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Looking for ways to relieve lower back pain? Are you worried about your lower back pain problem? Here’s the best lower back pain method for fast pain relief that’s effective and safe.

How to Relieve Low Back Pain?

Back pain is one of the most common health problems faced by adults worldwide. Studies highlight that eight out of ten individuals face lower back pain that adversely affects their daily routine.

Lower back pain may happen due to fatigue, long hours of cleaning at home, or sprain due to working in a yard.

It may also happen due to any sports injury or a chronic condition like arthritis and spondylitis. 

If you have experienced sudden or unbearable back pain, it should be checked by a doctor or physiotherapist. You shouldn’t ignore lower back pain as it may lead to severe health problems in the future. 

Prolonged lower back pain leads to stress, frustration, and ultimate discomfort. Hence, in severe back pain, inactivity increases which lead to further damage.

 You should try to keep moving to avoid an increase in back pain. Regular walking and exercise are useful remedies that prevent lower back pain. 

Exercises such as knee-to-chest, cat-cow stretch, pelvic tilt, and frequent stretching can help you to get rid of lower back pain.

Home remedies to treat lower back pain are highly effective. Renowned doctor Mr. Wilson Ray, MD, of Washington University School of Medicine highlighted the importance of home remedies for back pain. They are effective when combined with medical treatment, diet, good sleep, and exercise.  

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Exercises to Get Rid of Lower Back Pain: 

With perfect home remedies, you can get rid of lower back pain with simple exercises such as Knee-to-chest, pelvic tilt, and cat-cow stretch. 

These exercises promote flexibility, mobility, and comfort and smoothen blood flow. All these exercises reduce stiffness and stretch your lower pain to eliminate pain. 

Knee to Chest 

The knee-to-chest stretch is a beneficial exercise to get rid of lower back pain. It lengthens your lower back and relieves pain. The following are the steps to performing knee-to-chest stretch –

  • Lie on your back with your knees bent with your feet flat on the floor. 
  • With both hands grab hold of your right lower leg or clasp your wrists under the knee. 
  • Keeping your left foot on the floor, gently pull your right leg up to your chest till you feel stretched on your lower back. 
  • Try to hold your knee up to your chest for 50-60 seconds. 
  • Now release your right leg and return to the starting position. 
  • Repeat the steps for the left leg. Repeat three times for each leg. 

Cat-cow stretch 

The Cat –cow stretch is a useful exercise that increases the flexibility that eases tensions in the lower back and core muscles. How to perform a cat-cow stretch? 

  • Maintain the starting position with your hands and knees with knees hip-width apart. 
  • Stretch your back by pulling your belly button up towards your spine. 
  • Hold it for 15-20 seconds. Feel a gentle stretch on your back. 
  • Now return to your position. 
  • Raise your head, curving your back down toward the floor. 
  • Hold it for 15-20 seconds 
  • Repeat it 15-20 times. 

Pelvic Tilt

The pelvic tilt exercise is very simple to maintain flexibility and release tight back muscles. To perform this exercise, follow the steps –

  • Lie on your back with knees bent 
  • The arm should be by your sides with your feet flat
  • Now arch your lower back and push your stomach out 
  • Hold it for 15-20 seconds and relax 
  • Now push your pelvis slightly up with tightened abdominal and buttock muscles. Your pelvis should not leave the floor. 
  • Hold for 15- 20 seconds and then relax 
  • Repeat the exercise daily 15-20 times. 

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Basic Treatments to Relieve Low Back Pain

Manipulation or Massage 

Manipulation or Massage is when physiotherapists or health professionals use different pain relief methods to move your spine through different movements. If you are facing back pain for a month, it is ideal to go for a massage. 

Massage provides immense relief to your lower back. People who get structural massage experience improvement within 10 weeks

 Structural massage involves soft tissue pain relief techniques that address the problems related to muscles and the skeleton. 

Relaxation massage is also very useful that includes circulation motions, stroking, and kneading. Both help in recovery and improve your daily activities. 

Soothe the pain with cold/hot therapy 

 Another way of reducing lower back pain is cold and heat therapy. Cold/hot therapy offers great benefits to your lower back. 

  1. Cold therapy– Cold therapy reduces inflammation and lower back pain. You can use a cold gel pack, frozen peas pack, or wrapped ice in a cloth to get relief from back pain. Try to keep a layer between an ice pack and your skin.

  1. Hot therapy– Heat therapy improves your blood flow and relieves back pain. Heat therapy relaxes you and works best for you. You can also take a hot water bath or shower, and use a heating pad, or heat wrap to reduce the back pain. 

Whether it’s cold therapy or hot therapy, you should use the heating pad or cold gel for more than 15-30 minutes. Never sleep along with a heating pad or frozen pack as that can damage your skin.  

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Common Remedies to Relieve Low Back Pain

 Buy better shoes

The shoes you wear can impact the health of your back. To lower back pain, better shoes are one of the most useful remedies. 

Higher heels are the core problem that intensifies lower back pain. It doesn’t mean that you always have to wear flat shoes. Better shoes mean better arch support and proper cushioning. These two factors provide aid in pain management.

If you are wearing too-tight shoes, it will adversely impact your foot. It may change the way you walk and lead to stress. Even you can’t wear bigger shoes. If you do that, it may change your manner of walking. 

To improve your condition, get orthotic insoles that maximize mobility and comfort. Overall, better shoes can lower your back pain considerably. 

Reduce your stress

Chronic stress adversely impacts your health, especially your back. Stress affects your breathing process which leads to strain in your back. Many individuals stay inactive due to immense stress. 

Further, individuals lie down in the wrong position which adds to their back pain. Positions like sitting on a desk, lying on a couch, and staying in bed for a longer time increase your back pain. 

Instead of lying down, you should spend more time exercising or stretching to improve your health conditions

To reduce stress in your life, you should adopt healthier habits and make gentle changes in your daily routine. Start eating healthy foods by maintaining your diet and avoiding stress in life

You should stay away from oily and junk foods. By spending quality time with your family, you can reduce stress levels significantly. Take up strong challenges in your life and always be close to your loved ones. 

Good sleep is the key

To be in good shape, rest and good sleep are crucial. Poor sleeping postures have a direct impact on your health and lower back.

If you are not sleeping in the right position, you may be deprived of good sleep. Your spine should remain in a neutral pose and you should try to sleep on your back.

The placement of the pillow plays a critical role. It shouldn’t be placed underneath your shoulders. 

Your pillow should be placed beneath your neck and head. For better sleep, you should change sides periodically. 

Another very important aspect related to better sleep is a good mattress. If your waist is narrower than your hips, try a soft mattress. If your waist and hip are near the same width, try a rigid mattress

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How to Prevent Lower Back Pain?

With increasing age, you should follow a few steps to avoid lower back pain. It includes regular exercising, optimizing your workplace, maintaining a healthy weight, and lifting with the legs and not the lower back.

If you have been inactive for a longer time due to illness or injury, low-impact exercises are recommended to initiate movement. Frequent stretching is very useful for your body as it loosens muscles, strengthens your core muscles, and improves your overall posture for a healthier spine.

Activities such as speed walking, swimming, and stationary bike riding for at least 30 minutes protect your back from pain, injury, and strain. 

Apart from exercise, a good diet, healthier habits, and good sleep keep you fit and healthy. In case of sudden back pain due to injury or sprain, you must consult a doctor or a physiotherapist. 

Brisk walking and simple exercises can do wonders for you. With increasing age, you should focus on your health issues and not ignore them. 

You should not underestimate the lower back pain that can lead to serious and chronic health problems. Normal breathing and spinal issues are interrelated. 

If you are experiencing breathing issues, it may impact your spine. Hence, you must make efforts in preventing back pain with the help of home remedies and stay pain-free. 

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