Simple Ways to Minimize Lower Back Pain

Most people experience lower back pain at some juncture, especially those who are over 40 years old. You can get lower back pain from sports injuries, repetitive stress injuries at work, arthritis, automobile accidents and even herniated disks. Once you start experiencing lower back pain, the best remedy is to get off your feet and rest, or find a position that doesn’t hurt you. Following are five other ways to minimize your lower back pain.

Take Medications
Take ibuprofen or naproxen when needed. The adult dosage is usually two pills. Check with your doctor to see how often you can take the pain medicine. Some doctors may recommend higher dosages several times per day to alleviate severe pain and inflammation. The goal of a pain medication is to restore proper function and strength in your back and to prevent a recurrence, according to the National Institute of Neurological Disorders and Stroke.

Use Palliative Treatments
While there’s no scientific proof that ice and heat minimize lower back pain, many people claim to get relief from these treatments. Use an ice pack or heating pad for 15 to 20 minutes. Repeat up to three or four times per day. You can also soak your back in a hot tub or whirlpool to assuage lower back pain.

Get Massages
Ask your spouse to rub your lower back for fifteen or twenty minutes. Massaging releases pain-relieving endorphins in your system by relaxing your muscles and mind, according to the Chicago Tribune. Swedish massage in particular is known to be highly effective for relieving lower back pain.

Maintain Good Posture
Stop slumping around or hunching your shoulders. These are unnatural positions that make it hard for your back to support your weight. Focus on holding your shoulders back when you walk or sit. And when lifting objects up, avoid bending at the waist. Bend your knees and use your legs for support when lifting heavy objects.

Perform Stretching and Resistance Exercises
Muscles become tighter as you age. Stretch your lower back muscles by lying on a hard surface and pulling both knees to your chest. Moreover, while lying on a floor, extend your right leg over the left one and twist yourself to the left. Repeat this movement from the other side. Similarly, perform resistance exercises with weights to strengthen your lower back muscles, which provides better support for your spine.

Diet and Lose Weight
Start a diet and lose weight. Being overweight puts undue pressure on your spine. Check the weight charts to locate your ideal weight. One way to lose weight is to stop eating three or four hours before you go to bed. Eat healthier foods such as lean means, fruits and vegetables. Highly acidic foods, such as snacks, can cause inflammation and pain in your joints.