Those to do a regular 9 to 5 or do a lot of heavy lifting to earn a living have one complaint- an aching back. The chair you sit on, your posture, and in many cases, your weight play a big role in how well your body is after a day’s work. If left unattended, simple back pains can transform into more serious problems like spinal disc issues or even arthritis.
How can you take an active step in keeping this on the down low? There are many treatments available ranging from simple lifestyle changes to going under the knife. The latter can be very costly and in some cases make you immobile. Over the last few years, many people have also found success in using red light therapy for back pain.
So let’s talk in detail about what causes back pain and what you can do to make sure this is not a headache for you!
A Quick Look At The Treatment Options For Lower Back Pain
| ● Lifestyle Changes | ○ Gentle Exercises
○ Stretches ○ Strengthening exercises |
| ● Home Remedies | ○ Heat and Cold Therapy
○ Massage and Self-Myofascial Release ○ Over-the-counter Pain Relief |
| ● Alternative Therapy | ○ Yoga
○ Acupuncture ○ Chiropractic care ○ Red Light Therapy |
Understanding Lower Back Pain
Common Causes of Lower Back Pain
Lower back pain can stem from a combination of several issues. Some can be easy to fix whereas some are hereditary. Let’s look at a few leading causes of chronic low back pain:
- Poor Posture: Poor posture is a leading cause of back pain which can change how your spine is aligned completely. Slouching, sitting, or standing on uneven ground can all be contributors.
- Muscle Strain: You can stain your back muscles when working out or doing hard labor. If you strain your muscles too much, you risk throwing your back off completely.
- Sedentary Lifestyle: On the other hand, if you do not do a minimum level of work to stay fit, you can weaken your muscles, leading to injuries and pain.
- Age-related Issues: This is a natural form of life. With age, your muscles weaken, leading to osteoarthritis and spinal stenosis.
- Psychological stress: There can also be external problems like stress-induced back pain. It is more common than you think
Symptoms of Lower Back Pain
You can identify back pain early on by looking out for the following symptoms:
- Muscle stiffness around the lower back area
- Stabbing Pain after lifting, bending, or walking.
- Pain that spreads from the lower back to the legs
- Facing difficulty straightening your back or being less flexible.
- Sudden Muscle Spasms
Exercises and Stretches for Lower Back Pain
Gentle Exercises
Keeping a somewhat active lifestyle can make sure that you have a low risk of back pain. You do not necessarily have to hit the gym every day. Light exercises can go a long way
- Walking: This is a no-brainer. Try to walk short distances instead of taking a car. Make sure you walk on an even surface to make sure weight is evenly distributed on your back.
- Swimming: Swimming is another great exercise that you can incorporate to keep your body healthy. It helps with flexibility and strengthens your back.
- Low-impact Aerobics: If you have access to good roads, you can cycle too as an alternative to walking. Using a stationary bike can also be a good alternative. Other devices like an elliptical machine can also help keep your body pain-free.
Effective Stretches for Lower Back Pain
Here are a few stretches that you can do throughout the day to keep your back in good shape. Doing these in the morning can give you a great start to the day:
| Name | How To Do It | How It Helps |
| Cat-Cow Stretch | Begin on hands and knees, wrists under shoulders, knees under hips.
Alternate arching back towards the ceiling and lifting head and tailbone towards the sky. |
Improves spine flexibility to reduce tension in the torso |
| Child’s Pose | Start on hands and knees
Sit back on your heels. Stretch your arms forward or alongside the body. Rest your forehead on the floor. |
Relaxes back muscles |
| Hamstring Stretch | Lie on your back
Lift one leg, hold it with your hands, and pull towards the body. Keep your leg straight or slightly bent |
Loosens hamstrings and alleviates lower back pressure |
| Pelvic Tilts | Lie on the back with knees bent and feet flat
Tighten your stomach muscles, arch your lower back slightly off the floor, and relax. |
Strengthens abdominal muscles, and reduces lower back tightness |
Strengthening Exercises for Lower Back Pain
Alternatively, you can also strengthen muscles with various exercises that can aid in a stronger back.
| Name | How To Do It | How It Helps |
| Bridge Exercise | Lie on your back with knees bent, feet flat on the floor, hip-width apart
Press feet into the floor, and lift hips to form a straight line from knees to shoulders. Hold, then lower slowly. |
Strengthens lower back, buttocks, and hip muscles |
| Wall Sits | Lean back against a wall with feet shoulder-width apart, two feet from the wall
Slide down until your knees are at 90 degrees. Hold as long as possible. |
Strengthens lower back muscles, improves endurance |
| Bird Dog Exercise | Get on your hands and knees
Extend one arm forward and the opposite leg back, keeping both parallel to the floor. Hold for a few seconds, and switch sides. |
Improves balance and core stability |
Lifestyle Changes to Prevent and Manage Lower Back Pain
Improve posture
If you practice maintaining a good posture, it will contribute to better spinal health apart from just looks. If you can keep your spine the way it was intended to stay you can reduce any possibilities of back pain in the future.
Tips for Maintaining Good Posture At Home And The Workplace:
- Make a habit of regular exercise daily. This keeps muscles strong to provide more support for your spine.
- Practice maintaining your posture without having your back when standing or sitting. Unknowingly many people slouch when working desk jobs
- Make sure to take quick 10-minute breaks between any work you do throughout the day. This refreshes the muscles and reduces tension.
- Invest in back support for the chair you sit on at work. Since you spend almost 8 hours a day here you should make sure it is comfortable at least.
- Adjust Your Workstation: Ensure that your workstation is ergonomically set up to support proper posture. You can also get adjustable seats so that you can sit at the right level on your desk.
- Invest in shoes that provide enough back support this is especially beneficial for people with weight issues.
Staying Active
As mentioned before, an active lifestyle is a healthy lifestyle. Living a life without exercise can bring about many problems later in life. Keeping exercise a constant in life can keep your muscles strong, and flexible and improve overall blood circulation. This keeps the body healthy and capable of healing tissue damage minimally.
Recommendations for Daily Routines:
- Keep your exercise routine interesting by mixing it up with variations. Include strength training, cycling, walking, and simple free-hand exercises to stay fit.
- It is not a rat race, so start with 30 minutes of exercise and gradually increase intensity.
- Always stretch before and after a workout. A proper warmup reduces the chances of unwanted injuries.
Weight Management
Excess weight is a big contributor to back pain. Being overweight puts more pressure on your back than it can support which can wear out the muscles and bones. Extra weight puts:
- Extra load on your spine especially around the middle increases bone and cartilage wear. This can grow more severe in the future and can cause spine problems like degenerative disc disease
- More strain on muscles that can transfer over to ligaments.
Tips to Eating Healthy:
To keep weight low you need to pair a good diet with regular exercise. Try to:
- Have a Balanced Diet that includes different fruits, lean protein, and whale grains.
- Set a meal plan that balances carbs, fats, and protein. Also, set the amount of food you have broken down in calories.
- Cut sugar intake to a minimum. Having sodas, sweets, and processed foods should be kept at a minimum, reserved only for cheat days.
- Drink a minimum of 5 liters of water every day to keep muscles healthy and rich with nutrients.
Home Remedies for Lower Back Pain Relief
If you are already suffering from back pain, you can try some of these home remedies to get relief from lower back pain.
Heat and Cold Therapy
Heat therapy can be used to relax and loosen muscle tissue and improve blood flow. They are a great way to reduce back pain. You can use heating pads, hot packs, or even a hot water bottle wrapped in a towel to do this. Apply them to where you have pain for less than 20 minutes. Doing this regularly can increase blood circulation in the affected area.
Alternatively, you can also use ice packs to reduce any inflammation or stinging pain in your back from an injury. Freeze an ice pack for at least 24 hours and apply it to the area of pain to reduce swelling.
Massage and Self-Myofascial Release
If you can access the area of pain, you can try out different massaging techniques to relieve pain and muscle tension. There are many hand massage tools to choose from like balls or massage sticks that you can use yourself. Alternatively, you can invest in foam rollers that can tackle larger groups of muscle.
Over-the-counter Pain Relief
Pairing therapy with medicine can speed up the healing process. It is not recommended to rely solely on medication as pain medication can be addictive. Try to have low-dose ones like NSAIDS to reduce inflammation. For pain management, you can have acetaminophen like Tylenol. It is best to consult a doctor before using any medication but these over-the-counter ones are generally safe to have.
4 Alternative Therapies You Can Use
1. Yoga
Yoga can be very beneficial for those with back pain, you do not need anything but a yoga mat for this. Try out these yoga poses for back pain:
- Child’s Pose (Balasana)
- Cat-Cow Stretch
- Downward-Facing Dog (Adho Mukha Svanasana)
- Cobra Pose (Bhujangasana)
2. Acupuncture
This therapy makes use of thin needles that are inserted in specific points on the body to alleviate pain. It is a traditional Chinese practice that restores the body’s balance. It is reserved for those who suffer from chronic pain.
3. Chiropractic Care
A chiropractor can adjust your spine to reduce lower back pain. This is a more advanced therapy that requires professional help.
4. Red Light Therapy
Over the last few years, Red Light Therapy has gained popularity as another way to relieve back pain. It uses red light of specific wavelengths to boost cellular energy for tissue repair and collagen production for improved blood flow.
When to Seek Professional Help?
It is recommended to visit a professional if the pain is recurring in nature, However, you have to visit a doctor if the pain is unbearable and you feel numb or weak in your legs. You can visit the following specialists depending on where the pain originates from:
- Physiotherapists if you face problems moving your body from back pain.
- Orthopedic Specialists if the pain is suspected to be related to your spine.
- Pain Management Clinics as the first step to discovering the problem and getting a personalized prevention plan including medication, diet, and therapy.
Frequently Asked Questions
What are the most effective home remedies for lower back pain?
Home remedies for lowering back pain include using hot and cold therapy, regular exercise, yoga, or over-the-counter medication in more extreme cases.
How often should I do exercises and stretches for lower back pain?
It is best practice to do stretches and exercises on the daily. Try to do light exercises in the morning and more intense ones later on in the day.
Can lower back pain be prevented?
Almost any sort of pain can be prevented early on. A healthy diet, low weight, and exercise can prevent back pain from being a problem for you.
Is it safe to use a heating pad for lower back pain?
Heating pads are completely safe and effective for treating back pain. Try to use one with a towel, for no longer than 20 minutes per session.
Don’t Let The Lower Back Pain Grow On You!
Back pain can be a big problem for you if you do not take the right measures to prevent it early on. Maintain a healthy weight, start yoga, and make sure to visit a doctor to keep you and your back in check! Remember, back problems must never be overlooked as it can lead to even bigger problems if left unattended.
