Lower back pain is so common that nearly eight out of 10 adults experience it at some point in their lives. Low back pain can disrupt your life and prevent you from participating in the activities you enjoy. Thankfully, there are steps you can take at home to relieve lower back pain.
At Aurora Health Care, our spine specialists are fully equipped to help you find relief. We use multiple tests to diagnose the cause of low back pain and offer a range of treatments to get you back to your usual activities, pain-free.
What are the most effective home remedies for lower back pain?
Often, lower back pain improves with rest and at-home treatments. Usually, the pain starts to get better within several days. If it doesn’t, see your health care provider for further treatment. They may refer you to a spine specialist.
Over-the-counter pain relievers
There are two main types of over-the-counter pain medications: nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. Both may help relieve back pain, but NSAIDs specifically target the inflammation that causes swelling.
You may also try skin ointments, creams or patches designed for pain relief. Many of these over-the-counter products have ingredients that will temporarily numb the part of your back that hurts. It’s not a long-term solution, but it may help relieve back pain while you heal.
Hot and cold therapy
Ever wondered whether a heating pad or an ice pack will work better for low back pain? You may try both.
In general, cold temperatures can help lower inflammation and decrease swelling. Heat can help relax your muscles. Depending on your low back pain symptoms, you may try hot or cold therapy for 20 minutes at a time, several times a day.
Gentle exercise
While rest is important for healing, make sure you’re not lying in bed all day. Gentle exercise, such as walking, swimming, yoga, cycling or simple stretching, increases blood flow and promotes healing. Also, strengthening your core (abdominal and back muscles) can helprelieve back pain. Without any movement, the muscles around your spine may feel stiff or weak, making low back pain even worse.
How is lower back pain managed?
Managing low back pain is typically a multipronged approach. Depending on the cause of pain, your provider may recommend trying at-home treatments first.
If these strategies don’t work, you may try medical treatments such as chiropractic care or physical therapy. Learn more about treatment for lower back pain.
Can I prevent lower back pain?
Low back pain is often preventable with some changes to your lifestyle or daily habits. “When you are younger, you may not notice some of the things you’re doing are actually setting the stage for future issues,” says Dr. Gregory Nystrom, a chiropractor at Aurora BayCare Health Center. “But as we age, the discs between vertebrae in the spine can deteriorate, and suddenly those daily habits are causing prominent pain that we never noticed before.”
To prevent back pain and improve your daily habits, you may:
- Achieve and maintain a healthy weight, which can lower pressure on your joints and reduce or relieve back pain
- Eat a nutritious diet with enough calcium, phosphorus and vitamin D to build strong bones
- Exercise regularly, incorporating core strengthening and stretching exercises
- Ensure you have an ergonomic workstation that supports proper posture
- Sleep on your side, or use a supportive pillow under your knees or abdomen if you sleep on your back or stomach
- Use proper lifting techniques by bending with your knees and avoid carrying too-heavy loads
- Wear properly fitting footwear that supports correct posture
Does posture affect back pain?
Yes, poor posture can put unnecessary strain on your shoulders, hips and lower back. Sitting and standing with proper posture can make a big difference in whether you develop lower back pain.
It may feel awkward to correct your posture, but it’s crucial for avoiding injuries that can cause back pain. Over time, correct posture will feel more comfortable.
For optimal posture to relieve back pain, make a few adjustments:
- Keep your head in line with your body, and avoid straining your neck forward
- Roll your shoulders back and away from your ears
- Slightly engage your abdominal muscles
- When sitting, plant your feet firmly on the ground and avoid crossing your legs. Get up or change positions at least every 30 minutes.
- When standing, position your feet shoulder-width apart and distribute your weight evenly
