7 Things You Can do to Get Rid of Lower Back Pain
Lower back pain is an uncomfortable symptom that can be caused by irritation or deterioration of any of the structures in the lower area of the spine.
Its appearance is often of muscular origin, although it can also occur due to the degeneration of intervertebral discs, joint problems, hernias and other conditions of greater concern.
Although these more serious cases must be analyzed by a specialist, there are a series of habits and care that reduce the ailment, regardless of its cause.
In fact, these can be incorporated into your daily routine before the pain occurs. After all, they’re key to avoiding injuries, muscle cramps and other associated symptoms.
Are you interested in knowing them?
1. Correct body posture
Do you have good body posture? Although you may overlook it, something as essential as adopting a good posture, both while walking and staying at rest, can reduce the recurrence of lower back pain.
Recommendations
- When sitting, be sure to keep your back straight, preferably supported.
- If you’re going to perform a highly physically-demanding activity, such as lifting heavy objects, bend your knees to give the back more support.
- When walking, keep your back straight, shoulders aligned and head forward.
Visit this article: 8 Exercises to Strengthen Your Lower Back
2. Do physical exercise
A sedentary lifestyle has a lot to do with lumbar pain and joint diseases that deteriorate the lower area of the spine.
Although inactivity can reduce pain when it is too strong, regular physical exercise is essential to prevent it.
Recommendations
- Adopt a routine of physical exercise for a minimum of 30 minutes 3 times a week.
- Combine cardiovascular activities with exercises focused on strengthening muscle.
- Perform warm-up and stretching exercises.
- If you have injuries or pain, find out if you can practice swimming.
3. Practice breathing techniques
Breathing techniques are simple exercises that help to improve the transportation of oxygen to all cells in the body.
This allows physical and mental well-being to improve, especially in the face of episodes of stress and anxiety.
Recommendations
- If you have tension in your lower back due to stress, look for a tranquil and quiet place, and perform deep and slow breathing for 5 minutes.
- Inhale and exhale repeatedly, until you feel more relaxed.
4. Control your weight
Being overweight or obese can cause pain in the lower back, in addition to injuries, wear on the discs and other chronic disorders. Later on, these can manifest as more severe symptoms.
This is because excess weight overloads your muscles and joints, exceeding the support capabilities of the spine.
Recommendations
- Adopt a healthy eating plan, low in fat and calories.
- Perform regular exercise at least 3 times a week.
- Consult your doctor to determine if the excess weight is due to reasons other than food (metabolic disorders or thyroid diseases, among others).
5. Avoid smoking
In addition to suffering serious consequences in respiratory health, smoking interferes with good circulation. As a result, it reduces the oxygenation of the muscles of the lower back.
Cigarette toxins deteriorate the tissues and, in the long term, cause the degeneration of the vertebral discs.
Recommendations
- Seek help to quit as soon as possible.
- Choose to consume teas and remedies to relieve the withdrawal symptoms.
- If you do not smoke, avoid exposing yourself to cigarette smoke.
Do you want to know more? Read: 8 Reasons You Should Quit Smoking Right Now
6. Sleep well
Having good quality sleep is not only key to renewing your physical and mental energy, but it’s essential to relaxing the muscles of the lumbar and cervical area.
During rest, the rigidity and tension that occurs throughout the day is reduced. In addition, muscle oxygenation increases.
Recommendations
- Respect your sleep schedule and make sure you sleep between 7 and 9 hours a day.
- Remember that, when sleeping, it’s also important to maintain good posture.
7. Raise your legs
After completing a strenuous day, you can raise your legs to relax your lower back and activate circulation in the lower part of the body.
This simple exercise decreases inflammation and helps prevent stiffness and muscle cramps.
Recommendations
- Lie on a comfortable surface, keeping your back straight and your arms at your sides.
- Elevate your legs for 3 or 5 minutes and rest.
Do you feel continuous lumbar pain? If this symptom interrupts your days, keep in mind the previous recommendations and start to get rid of it with simple and natural practices.
If the pain is persistent, consult a doctor.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Ugurlu, U., Nayki, U., Nayki, C., Ulug, P., Kulhan, M., & Yildirim, Y. (2016). Assessment of smoking for low bone mineral density in postmenopausal Turkish women. Wiener Klinische Wochenschrift. https://doi.org/10.1007/s00508-015-0867-7
- Xu, X., Wang, L., Chen, L., Su, T., Wang, T., Ma, W., … Zhang, Y. (2016). Effects of chronic sleep deprivation on bone mass and bone metabolism in rats. Journal of Orthopaedic Surgery and Research. https://doi.org/10.1186/s13018-016-0418-6
- Cuccia, A., & Caradonna, C. (2009). The relationship between the stomatognathic system and body posture. Clinics. https://doi.org/10.1590/S1807-59322009000100011