The discomfort in the lower portion of the backbone is termed as lower back pain. This problem is very common these days. This may be due to muscle strain or ligament strain. Lifting heavy objects and sudden movement can lead to muscle or ligament damage. The pain reliever gives a temporary relief. The pain may come later any time and disturb. It is essential to take proper care of the lower back pain. Due to lack of the exercise, our muscles tend to become stiff and even a slight movement can turn into an injury. So, including enough exercise in our day-to-day life is a must. We just need to make slight changes in our schedule to follow a healthy lifestyle. Read the article in order to get rid of lower back pain fast and to know its causes.
Causes of Lower Back Pain
Lower back pain can be caused because of a numbers of problems. This may include interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. Read below to know some of the common reason of lower back pain:
- When the large nerve roots in the back that ends up at the legs get irritated
- The small nerves that support the low back some times gets irritated
- The large lower back muscles which is medically termed as erector spinal gets strained
- Many a times the bones, ligaments or joints gets damaged
- An intervertebral disc also degenerates.
Best Ways to Get Rid of Lower Back Pain:
1.) Ice Pack to Get Rid of Lower Back Pain Fast
Whenever we come across any sort of injury, applying ice to the affected area is the best option. An ice pack will give relaxation to the muscles and the ligaments. Make sure you don’t apply hot water bag as it can make the situation pathetic. In order to get rid of lower back pain all you need to so is:
- Take an ice bag and fill it with crushed ice.
- Apply this to the affected area and try to relax.
- Repeat this after 4 hours for quick results.
2.) Anti-Inflammatory Drugs to Get Rid of Lower Back Pain Permanently
When you are suffering from an acute lower back pain, it is recommended to take an anti-inflammatory medicine. This will give relief in minutes for the severe lower back pain. Make sure you opt for medicine when you are feeling the pain is unbearable. As these medicines have side effects if consumed very frequently. Try to keep your backbone straight, by sitting in an upright position. The posture of sitting is very important in deciding the time your back pain will take to heal. Some times this is also one of the reason behind the lower back pain. So always sit straight that the back bone stays in right position.
3.) Yoga to Get Rid of Lower Back Pain Instantly
Practice yoga for 30 minutes when you feel pain in the lower back of your spine. There are many postures in yoga, which can be done with ease, to get rid of lower back pain. Downward dog, back stretch and wall plank are some of the yoga poses which can be done on a daily basis to keep lower back pain away. It is recommended that you practice yoga under the guidance of expert as the wrong way can put you in worse condition.
4.) Take Rest to Get Rid of Lower Back Pain Fast
You use the lower back muscles straight while twisting forward and back. You can also take it indirectly, when exercising and making move around, but they also require rest. Sometimes, the onset of pain will magically reduce when the lower back muscles are given the enough rest. So try to sleep for 7- 8 hours. There are a few things that you can take care to get rid of lower back pain while you sleep:
- Sleep on your side. Try to sleep with a small cushion tucked between your legs.
- A small pillow will help to give your lower back a strong support by allowing it to straighten out while you sleep.
5.) Sit Straight to Get Rid of Lower Back Pain Permanently
One of the root cause of lower back pain is sitting in the wrong posture. The lower back is very vulnerable to pain caused by wrong or bad posture because it misbalances the supports of your weight. this misbalance of weight on regular basis causes chronic lower back pain. Many a times people suffering with pain are not able to move. So make sure you follow the steps given below:
- Good posture is when the spine is curved slightly concave at the lower back, slightly convex on the upper back, and slightly inward another time at the neck.
- If your shoulders tend to be curved, pull them back a bit so they are concentrated in the centered.
- Don’t bend your chest out and pull the shoulder back.
6.) Water Bottle to Get Rid of Lower Back Pain Instantly
The pressure applied with the water bottle on the curved section of lower back bone, will help you to get rid of the lower back pain. So, sit at a desk, press on your back firmly against the wall of the chair. Do not use warm water and follow the further steps to treat lower back pain:
- Take a chilled water bottle and place it between the chair and your lower back.
- Now sit properly press your lower back against the bottle.
- The chilled water bottle will reduce the inflammation and pain magically.
- Repeat this for two times in a day.
7.) Avoid Stress to Get Rid of Lower Back Pain Fast
Try to remove all the stress from your life as soon as possible. Studies says that stress is also one of the major reason behind lower back pain as it does not allow the person to sleep well. The body when lack rest easily develops this problem. In addition to simply feeling good, stress lessening will help in speedy recovery from lower back pain. Many research claims that people who are depressed may suffer from back pain for a long time, which in turn increase the stress.
8.) Massage to Get Rid of Lower Back Pain Permanently
Massage is the best way to heal lower back pain. Today there are several kinds of massage therapy. Some of which are really magical for lower back pain and some others that are not good for a back injury. So consult your doctor your specialist for right therapy. Many people who experienced benefit from spinal manipulation see the outcome in a much right way. There are physical therapists who treat this problem with spinal manipulation. They will work with your specialist to advise the best treatment to get rid of the lower back pain.
9.) Walk Around to Get Rid of Lower Back Pain
Sometimes a lot of rest or sitting in one position for a long time is also the reason of lower back pain. This problem goes with the person who works in office where he need to sit in one position for long duration. So try to include a 3-4 session of walking for 5 minutes even if you are at the workplace. This is the best effective remedy at the initial stage. Walking between your busy schedule will also help you to feel fresh and energetic for completing the rest of the work.
10.) See a Doctor to Get Rid of Lower Back Pain Fast
Do not Take painkillers without consulting the doctor. Painkillers will help you to ease the pain for a time, but it has a very harsh after effect if taken regularly so always try to consult it with your doctor before taking any medication. If you are suffering from the pain very frequently or for a long time make sure your visit to the doctor.