6 Remedies to Relieve Lower Back Pain Fast
Here are 6 remedies to relieve lower back pain fast:
- Rest. The first step to relieving lower back pain is to rest. This means avoiding activities that put stress on your back, such as lifting heavy objects, bending over, or sitting for long periods of time.
- Ice and heat therapy. Ice and heat therapy can help to reduce inflammation and pain. Apply ice for 20 minutes at a time, several times a day. You can also use a heating pad or hot water bottle.
- Stretching. Gentle stretching can help to improve flexibility and range of motion, which can reduce pain. There are many different stretches that you can do for your lower back. Here are a few examples:
- Knee to chest stretch: Lie on your back with your knees bent. Bring one knee up towards your chest and hold it there for 30 seconds. Repeat with the other leg.
- Cat-cow pose: Start on your hands and knees, with your back straight. As you inhale, arch your back like a cat. As you exhale, round your back like a cow. Repeat 10 times.
- Massage. Massage can help to relax muscles and reduce pain. You can either get a massage from a professional or you can use a massage tool at home.
- Over-the-counter pain relievers. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to relieve pain and inflammation.
- See a doctor. If your back pain is severe or does not improve with home treatment, see a doctor. There may be an underlying medical condition that is causing your pain.
Here are some additional tips for preventing lower back pain:
- Maintain good posture. This means keeping your shoulders back, your head up, and your stomach muscles engaged.
- Lift with your legs, not your back. When you lift something heavy, bend your knees and lift with your legs. Keep your back straight and your core engaged.
- Stay active. Exercise helps to strengthen your muscles and improve your flexibility, which can help to prevent back pain.
- Lose weight if you are overweight or obese. Excess weight puts extra strain on your back.
- Wear supportive shoes. Shoes that provide good arch support can help to prevent back pain.
- Get enough sleep. When you are well-rested, your muscles are less likely to be strained.