Lower spine pain can be because of different problems with any parts of the interconnected and complex network of nerves, spinal muscles, disc, bones, or tendons in the lumbar spine. Treatment for lower back pain will depend on the type and severity of pain as well as the patient’s history. The following are some ten effective home remedies for lower back pain.
- Ice – In case of injury, it is advisable to massage the area using ice for the first 24 to 48 hours. After 48 hours, the patient can switch to heat if he or she so wishes. If the pain persists, it is advisable to consult a doctor.
- Ergonomics – It is advisable that people working long hours at their desks to have ergonomic workstations to help prevent lower back pain. It is advisable to use chairs that support the lower back and helps keep feet planted firmly on the floor.
- Proper Posture – Closely related to ergonomics, it is advisable to have the correct posture. It is good to avoid slumping since it makes it hard to support the body’s weight. It is also good to have the right posture when lifting heavy objects. Always bend from the knees rather than from the waist.
- Losing Weight – It is good to keep weight within a healthy range for one’s height through diet and exercise. Too much weight puts unnecessary stress on the spine.
- Kicking Bad Habits – Bad habits such as smoking increase the likelihood of developing osteoporosis of the spine along with other bone problems. Research reveals that smokers have a higher likelihood of developing osteoporosis than non-smokers.
- Wearing Low Heels – Wearing high heels tends to create a more unstable posture and increases the pressure on the lower spine. Low heels are those that are less than an inch.
- Stretching – During the workday, it is a good idea to get up every half hour or so and stretch the other way. It is also good to stretch the legs. Some individuals do find relief from lower back pain through regular stretching routines such as yoga.
- Staying Strong – Once the lower back pain has subsided, it is good to work muscles that support the lower back to avert future episodes of lower back pain. Strong abdominal, hip, and pelvic muscles give the back more support. Avoid ab crunches since they put additional strain on the back.
- Over-The-Counter Pain Medication – Anti-inflammatory drugs also help reduce lower back pain. However, before buying any such medication, it is advisable to consult a physician about how such medication interacts with other medication one is currently taking.
- Being Active – The human spine, just like the rest of the body is meant to move. Keep doing daily activities such as walking the dog, making beds, going to work etc. After feeling better, activities such as walking, swimming, or cycling will help keep the back mobile. The key thing is not to overdo it.
In conclusion, this article has been a discussion about 10 effective remedies for lower spine pain. The key thing is to be active and to have proper posture. Finally, if the pain persists consult a doctor.