How to Limit and Manage Lower Back Pain
If you deal with lower back pain, then you certainly understand that it can be one of the most frustrating irritations to deal with. Back pain can impact everything you do, turning even the most basic of tasks into a major ordeal.
Another thing you’re likely aware of is that lower back pain doesn’t fade easily. It’s tough to deal with and can make you feel extremely weak.
There are many different reasons for lower back discomfort, but suffering a back injury is one of the most common causes. It’s important to know what is prompting your suffering so that you can effectively manage it going forward.
Let’s take a look at some of the best ways of limiting lower back pain.
What Causes Lower Back Pain?
The first thing you’ll want to know is what causes lower back pain in the first place.
While there are many different potential reasons, an injury is the most common cause.
Getting into a car accident, incorrectly lifting something heavy, or having poor form when exercising can all lead to a lower back strain or sprain. If you ever feel pain in your lower back when lifting weights or exercising, then you should immediately stop and reconsider your form.
Outside of an injury, your lower back can feel discomfort as a result of an illness, disease, or another form of health condition. If you have lower back pain paired with any other symptoms, then you should visit a doctor to get checked out just to be safe.
Massage and Adjustment
One of the best ways to alleviate pain in your lower back is by getting a massage.
The human body can get extremely tense from strenuous exercise and stress stemming from work and family life. If you aren’t able to release this tension, then your lower back can become very tight and uncomfortable.
A massage is perfect for this because a good massage therapist will directly work on your tightened muscles. They can loosen up your back and relieve pressure to help reduce your lower back pain.
With a looser back, you’ll experience greater mobility and less pain. This will allow you to resume daily functions minus a constant struggle with your lower back.
Stretch and Focus on Posture
Another important technique involves stretching. If you aren’t already doing this either before or after a workout (preferably both), then this is a perfect recipe for lower backaches.
You should stretch daily regardless of working out, particularly when you first wake up. It’s easy to sleep in uncomfortable positions that can place additional strain on your lower back.
Taking just a few minutes to stretch will give you numerous great benefits. The biggest advantage will be an increased range of motion, which will result in less discomfort by itself.
Stretching will also reduce the pressure on your lower back that is naturally created by exercise and stress. Additionally, it’s fantastic for improving your posture, which is critical to avoiding lower back discomfort.
Posture is something that is easily overlooked but can directly translate to aches in your lower back. Having poor posture will place extra stress on your lower back by changing the natural alignment of your spine.
Spend some time throughout your day to stretch out your lower back and practice better posture, especially if you spend a lot of time slouched over.
Improve Sleep Position
One final way to reduce discomfort in your lower back is by altering your sleep position.
Sleeping is an essential part of your daily life, but it can also create lower back pain if you don’t approach it carefully.
The reason for this is quite simple. Similar to slouching when sitting, the curvature of your spine is not proper when laying down normally.
You might sleep on your side, stomach, or back, all of which don’t provide great positioning for your back. Fortunately, you can sleep in any position with the use of some extra pillows.
If you sleep on your side, place a pillow between your knees. Alternatively, you can try snoozing in a fetal position.
Stomach sleepers can place a pillow underneath their midsection for better sleep. Consider removing your head pillow if you’re still feeling backaches.
If you want to sleep on your back, then just put a pillow underneath your knees.
Almost any sleeping position is feasible, but it’s important to understand that it won’t support your natural back alignment without added support. This is why a pillow is your best friend for having better, pain-free sleep!
While many conditions can cause lower back pain, an injury is typically the cause of it. Exercising and stress can also contribute to a tight back, resulting in poor mobility.
We mentioned three great ways of improving lower back discomfort above. This includes getting a massage, stretching and improving posture, and adjusting your sleep position by adding a pillow.
All of these techniques will lead to a looser back and fewer aches throughout the day. The best way to limit lower back pain is by preventing it in the first place, but this isn’t helpful when you’re already suffering from it.
Focus on improving flexibility and reducing pressure to give your lower back more room to breathe!
About the Author
Susan Melony is a professional blogger, writer and researcher who contributes to a number of reputable online media outlets and news sources.