For many people there is no single or absolute cure for lower back pain; it often takes a process of trial and error to find what works best for you. Traditional medical approaches will usually focus on addressing the anatomical problems in your lower back, but for many people, more of a multifaceted approach will do a better job at keeping the pain at bay.
In the United States, lower back pain is one of most common complaints. Most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes.
Back pain is one of the most wide-spread pain conditions in the U.S, with approximately 80-90% of the population experiencing it at some point in their life. Fortunately, if you suffer from lower back pain, there are many different treatments for lower back pain. These may include exercise, massage, physical therapy, or interventional treatments like epidural steroid injections.
Before we get to the tips, you need to realize that back pain is a complex issue, which although most pain is “created” by muscle tension, the cause of your pain is somewhat different.
What Is The Cause of Back Pain
Research has proven that an accumulation of events causes ALL back pain and sciatica. The day-to-day life you lead, with the bending, lifting, twisting, poor postures, minor bumps and falls.
Collectively these cause imbalances in your spine, minor initially (unless you have a major fall), that with time increase. As the stress on your spine increases, the imbalances increase which then leads to pain. You may think your pain started with that final activity, the object you lifted, or how you got up from a chair, or some other “normal daily activity.” In fact, it started many weeks, months or even years ago and today was just the point in time where your accumulation of tension was just too much, and pain developed.
Here are ways on how to actually relieve lower back pain like never before.
1. Release Your Inner Endorphins
Endorphins are hormones made naturally in your body. What most people don't know is that they can be just as strong as any manufactured pain medication. When endorphins are released in your body, they help block pain signals from registering with your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
2. Sleep Smartly
Proper spine alignment is critical, not just when you’re watching TV or sitting at your desk. The position you sleep in can also affect your back health.
Try to sleep on your side, in a relaxed fetal position with your knees bent. Place a small pillow under your neck. This will keep your spine in alignment. Another pillow between your legs can stop your top leg from sliding forward and twisting your lower back as you sleep.
3. Exercise, Exercise, Exercise!
In many cases, low back pain is caused by inadequate use of the muscles in the body, and the key way to reduce lower back pain fast is to start with exercise. Low impact exercise like walking is a great place to start, and swimming, a low impact exercise that utilizes the whole body, is even better. Talk to your pain doctor, then start your new exercise plan slowly, adding length to the workout or intensity as you build strength.
4. Do Yoga For Lower Back Pain
Yoga–when done safely–can be one of the most effective therapies for finding lower back pain relief fast. BreakingMuscle.com showcases five of their favorite yoga poses for lower back pain, including:
- Supine hamstring stretch
- Two-knee twist
- Pigeon, or thread-the-needle
- Legs up the wall
5. Shed excess pounds
Extra weight means extra stress on your body. If you carry excess fat in your belly or breast region, the strain on your back is likely to be worse.
Take steps to lose excess weight. For most people, that means exercising more and cutting calories from your diet. Your doctor can help you develop a safe and sustainable eating plan and fitness routine.
6. Engage your brain
Pain specialists have long understood that pain is not absolute; it is more complicated than just a sensation. The way your brain interprets and processes pain signals plays an important role in how you perceive your pain.
The good news is that you can develop skills for your brain to reduce or ignore the pain signals. Developing expertise in these skills can go a long way to help you have some degree of influence over your pain.
Lower back pain is usually caused by improper posture and ergonomics. Sometimes, it’s our brain that tells us that we are hurt. Knowing how to relieve back pain is a vital skill. In this post, I shared with you ways on how to actually relieve lower back pain like never before.
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