Lower back pain is one of the most common health problems, especially if you have a sedentary lifestyle.
It is characterized by an uncomfortable feeling of tension and stiffness in the bottom section of your spine, sometimes accompanied by tingling and difficulty moving.
It may come from bad posture while sitting or walking. However, it can also be a sign of joint, bone, or muscle disorders.
While there are many conventional ways to minimize the symptoms, it’s a good idea to learn some ways to get relief naturally.
It can happen to anyone at any time, so today we’d like to share 8 helpful tips to help with low back pain.
1. Improve your posture
Having good posture is a simple habit that will help keep lower back pain away.
This little step helps keep your muscles in place and give your spinal column the support it needs.
At the same time, it improves your appearance and ups your physical and mental performance at work.
Sitting may help reduce your pain when it’s especially bad, but physical activity and stretching helps with the pain while also keeping it from occurring in the future.
Exercise improves your circulation and increases the strength of your muscles and bones, helping prevent injury and premature breakdown.
3. Lose weight if needed
A sedentary lifestyle and being overweight can have a lot to do with recurring low back and joint pain.
In this case, your muscles have to work harder to support the extra body weight, making them exceed their capabilities.
Therefore, to get relief from low back pain, you’ll need to lose weight. Eat better and adopt habits like daily physical activity.
4. Use a tennis ball
Many physical therapists and trainers use tennis balls as a way to treat back pain.
Lay down on a tennis ball on a firm surface and make slow movements. This will improve your circulation while helping with stiffness and tension.
5. Elevate your legs
Something as simple as elevating your legs at home can help relax your lower back and prevent pain and fatigue.
This exercise helps with blood flow and oxygenation of the muscles.
Do it in a comfortable spot, trying to keep your back straight and supported on a firm surface.
6. Sleep well
Getting high-quality sleep plays an important role in keeping away pain.
People who sleep less than 7 hours a night are more likely to have back pain compared to those who get enough sleep.
That’s because your muscles relax when you sleep and circulation improves in your back, neck and shoulders.
That’s why it’s vital to be careful with your posture while sleeping, since bad posture can have the opposite effect.
7. Drink soothing teas
Drinking anti-inflammatory and pain-relieving teas is one completely natural way to control lower back pain.
Certain spices and plants inhibit your body’s inflammatory response and help noticeably reduce muscle stiffness.
At the first sign of pain, make one of the following teas:
- Orange peel
8. Apply hot and cold compresses
Hot and cold compresses are a great way to minimize muscular pain in the low back area.
Alternating between these temperatures improves blood circulation in the affected are and reduces inflammation.
It can also be complemented with certain plants and essential oils to enhance the soothing effect.
Do you get lower back pain often? Put the above tips into practice and find out for yourself that it’s possible to get relief without turning to costly treatment. However, if the pain persists, see a doctor to find out what is causing it.