Low back pain is one of the most common ailments in the United States. In fact, approximately 80% of Americans experience it at some point in their lives.
Considering that it’s such a prevalent condition, it makes sense to take note of simple changes you can incorporate to prevent or alleviate the pain.
5 Home Remedies for Lower Back Pain
We always recommend seeking medical attention when a person is experiencing chronic or debilitating pain. Treatment is individual. What works for one may not work for another and your personal medical history will influence the best treatment plan for you. Also, what you may think is a simple ache may actually be a sign of a more serious condition.
Once you’ve consulted with your doctor, there are easy home remedies you can do to alleviate lower back pain.
1. Heat Therapy
If your pain is a result of a chronic condition, applying a heat pack will soothe the area and improve blood flow.
2. Cold Therapy
If your pain is a result of an injury, applying a cold pack will help reduce swelling and numb the area, resulting in a reduction of back pain. Keep in mind that this is a temporary treatment, so always seek medical treatment after experiencing trauma.
While physical activity may seem counterintuitive when you’re already experiencing pain, the reality is that regular exercise provides a long list of benefits, including strengthening the muscles around the affected area, and easing stress on bones and joints. In addition, it reduces stiffness due to increased flexibility of the muscles and soft tissue surrounding the spine. Stretching exercises can also help ease lower back pain.
4. Wear Supportive Shoes
While wearing high heels and flip-flops is popular, wearing these types of shoes on a regular basis will have a cumulative effect on the spine. The high heels throw your spine out of alignment, while flip flops offer zero support. In addition, some people naturally overpronate. Supportive footwear is a good way to provide better alignment and support for your spine, especially if you do a lot of walking or stand for long periods of time at work.
5. Get a New Mattress
If your mattress is too old, chances are it’s no longer providing any support to your back. There are many factors that determine which type of mattress is best for you, such as firmness and whether you are a side or back sleeper. If you’re often waking up with aches and pains and your mattress is close to a decade old, do some research on good mattresses for back support.
Most Common Causes of Lower Back Pain
There are many things that can cause back pain. In fact, activities of everyday life contribute to it: Sitting at a desk at work all day, picking up children, carrying grocery bags… With the passage of time, all of this stress takes a toll on the spine.
The problem could also be a result of herniated discs. In layman’s terms, our spines are composed of vertebrae, all lined up one on top of the other. In between each vertebrae, there’s cartilage to cushion the area between the vertebrae. Cartilage is shaped like a disc; hence, the name. As years go by, these discs experience wear and tear, and as they degenerate, a person will experience pain.
In addition, there are other factors that would result in aches and discomfort in the area, such as:
- Poor posture
- Underlying illness, such as diabetes, arthritis, or osteoporosis
- Spinal stenosis
Request an Appointment at The Orthopedic Clinic Today
At The Orthopedic Clinic, we want you to live your life in full motion. If you’re experiencing chronic low back pain, let us help you. We’ll tailor a treatment plan that’s best for your lifestyle and get you back to doing the things you love.