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Lower back pain can be really stressful, preventing you from enjoying and going about your daily activities. This condition is among one of the most common reasons why people visit the doctor and one of the leading causes of disability among individuals under 50 years of age. While most aches simply subside after a few hours rest, it is important to know how to manage this condition at home, just in case it persists. Here are some simple remedies that you can use to treat lower back pain at home.
- Take Some Pills
You can take some anti-inflammatory drugs for quick relief. These pills help you relieve the pain when it is very acute, and you just need it to go away. However, you need to consult your physician before taking any medication to ensure that it has no side effects for you.
- Exercise Your Core
Our bodies need regular exercise to keep us in a good shape and health. As you are exercising other body parts, make sure you exercise your core. It helps to support your lower back and gives you proper posture. A strong core ensures that you also get to have strong pelvic, hips and abdominal muscles. This will prevent future cases of lower back pains. You may however want to avoid abdominal crunches as they exert a lot of strain on your back.
- Have Regular Massages
Massage is an excellent way of relieving your body of stress and pain. It helps blood to flow smoothly through your body allowing your muscles, joints and even your brain to relax. When you have lower back ache, you can ask your spouse or a family member to gently massage your back. You can use some oil or a warm towel to help soothe the muscles. Regular massages ensure that you always stay relaxed and focused due to increased blood flow.
- Use Cold and Hot/Warm Therapy
Ice has a cooling effect that reduces inflammation. It works wonders when you place ice packs on any part of your body with an inflammation. Lower back is no exception. Ice slows down nerve impulses by slowing down spasms and reducing the pain. You can also use a water bottle of cold water. Heat therapy stimulates the flow of blood bringing nutrients and oxygen to the part you are treating and prevents pain impulses from being carried to the brain thus reducing it.
- Get Enough Sleep
Sleep is a number one healer. Sometimes all we need is a few hours’ sleep to help cells regenerate and the brain to rest. Sleeping plays an integral role in lowering back pain. Make sure you have a comfortable place you can rest and also watch your sleeping posture. Your body regenerates, working on your muscles and other parts and you wake up feeling relieved. With these simple tips, you can manage those bouts of lower back pain from the comfort of your own home.