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Five ways to reduce lower back pain

    back pain

    Photo from I Are Rowell

    Without doing a survey, I’d be happy to place a bet on lower back pain being one of the top 3 body problems the majority of people worldwide face. Even I have lower back pains from time to time. Just last week, I struggled with back pain for a few days and although there are many causes for it, there are also many ways to reduce your pain (and in some cases, totally get rid of it) without medication. 

    Here are some common causes of back pain when I have been affected:

    • Incorrect posture
    • Not having your laptop or computer at an appropriate height
    • Working long hours sitting at a table without exercise
    • Not wrapped up properly when out in the cold

    Of course, there are many more. Please share in the comments what you feel causes your lower back pain. In response, here are some ways to reduce (or get rid of) your lower back pain:

    • Apply heat to your back. I like to sit or sleep with a hot water bottle when I have back pain.
    • Immediately stop any strenuous activity you may be performing. If you’re working strenuously at a job, notify your manager as well so he/she is aware.
    • Relieve the pressure on the sciatic nerve with correct postures. 
    • Use proper back supports. 

     

      • http://benlion76@msn.com John Bender

        As a physician specializing in disorders of the spine (physiatrist), I have tired virtually every treatment for low back pain known to man. I have seen virtually EVERY “treatment” from strict bedrest to surgery with medication, manipulation, injections, and acupuncture in between FAIL. There is NO reproducible scientific evidence that any particular course of care is the best treatment.
        My PERSONAL experience tells me that the sooner one returns to full VIGOROUS activity, the better the out come…even in a case of a herniated disc with sciatica. Heavy weight lifting (deadlifts and squats)/core strengthening and conditioning…FUNCTIONAL exercises, not “low back exercises”) have actually been my own best avenue for relieving and avoiding low back pain.

      • Carla Johnson

        I have always found that sleeping with a pillow between my knees/legs has helped keep my spine straight during the night which seems to relieve daytime pain or at least keep it from starting. I do this every night and haven’t had severe back pain for years. Just a suggestion, I don’t have scientific proof that it works.

      • http://posture-exercises.blogspot.com Posture Exercises

        Unless you’ve received a direct trauma, e.g. motor vehicle accident, fall etc.. Cumulative stresses from activities over a period of time such as bad posture, poor lifting, can lead to tissue break down and eventually pain. I agree that being aware of your posture and ergonomics can go along way to helping back pain as well as more importantly avoiding it in the first place.

      • http://www.nourishing-yoga.com Martha McKinnon

        A gentle yoga practice has been the solution to my back pain woes. I turned to yoga more than ten years ago when suffering from low back pain and herniated lumbo-sacral discs and now live virtually pain free provided I do yoga several times a week. Both Larry Payne and Gary Kraftsow have great videos designed expressly for low back pain.

      • http://prorelief.com http://prorelief.com

        The Pro-Relief is a revolutionary new training device designed to help people overcome their own musculoskeletal problems and pain. From the stay-at-home mom to the competitive athlete, it is instrumental in correcting muscle dysfunction which is the main cause of stress, pain and problems with movement. Active people can use the Pro-Relief to increase the benefits of their work-outs and training. The competitive or professional athlete can use it before, during and after competition to improve their performance and prevent injuries. Even the chronic problems brought on by constant overuse (repetitive motion), accidents or invasive surgery (what surgery is non-invasive?) can be eliminated with the Pro-Relief.

      • http://www.backpainadvisor.wordpress.com Dr Graeme Teague

        Back pain and especially lower back pain can be helped if you target the areas causing back pain – tight muscles, weak muscles, joint tightness and pelvic imbalance.

        Fail to address all of these and back pain will either not disappear or come back again soon. The only technique I know that covers all of these factors is the X-Pain Method.

        Cheers
        Dr Graeme Teague
        The Back Pain Advisor
        http://www.back-pain-advisor.com
        http://www.backpainadvisor.wordpress.com

      • http://www.pilates-ring.net Pilatesring

        Great article. Most people don’t realise what is causing thier back pain and most of the time it is obvious! I believe there is benefit in getting your workplace assesed by an experienced physical or occupational therapist to ensure your workstation is set up correctly. Even something like desk, chair or computer screen hieght can affect your posture and cause back pain. Having a workplace assesment is even more important if you work in a factory etc and are doing repetative movements or lifting. It may be a little expensive to get done, but the long term benefits outweight the costs.

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