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5 Ways To Relieve Lower Back Pain Fast

Relieve Lower Back

Lower back pain is one of the most debilitating kinds of pain. It takes up your life by affecting your day-to-day activities. People who suffer from lower back pain know how every task, no matter how menial or simple, gives rise to unwarranted stress. It’s one of the major causes of depression and anxiety. It’s a vicious cycle not many can break. 

If your life is constantly affected by lower back pain and you are looking for quick ways to relieve it, you are at the right place. We will guide you on all the ways that will help alleviate your lower back pain. But to do so, we must understand the cause of your pain.

Know the Cause of Your Pain

As common as lower back pain is, it can be caused by several reasons. Mostly, it results in stiff or rigid lower back muscles. The pain often appears in the lumbar region (above the gluteal muscles) and radiates toward the hips or up toward the spine and shoulders. It can also manifest as numbness or weakness in the region instead of pain. Occasionally, it may also affect our legs, feet, and joints. 

To understand the cause of your pain, the first step is to get it checked by your physician. The main causes of pain in the lumbar region are

  • Injury to the muscles and/or ligaments
  • Muscle spasms
  • Slipped disc
  • Arthritis

Several other conditions can also cause back pain, but you must rule out the most common causes before moving toward the rare ailments. 

Conditions such as arthritis, slipped discs, and injuries might result in inflammation in the surrounding area, inducing pain. On the other hand, spasms, stress, and bad posture cause stiffness which results in discomfort. Once you know the cause of your pain, you can work forward to erase or subside the pain. 

Medically Supported Ways for Immediate Pain Relief

To ensure that lower back pain doesn’t create problems in your life, you must become aware of ways to successfully relieve your pain. Keep in mind that the best pain management can be done through prevention. Don’t waste another day suffering through back or neck pain choose the Spine Institute of Nevada, as they have helped thousands of patients alleviate their back pain and spinal deformities.

However, other ways that help many people are mentioned below. Follow these tips regularly to make sure you get the full benefit.

1. Heat/Cold Therapy

When it comes to pain management, heat and cold therapy are two sides of the same coin, fighting about which one’s right. Medical practitioners and patients all over the world are divided into two groups, each swearing their lives on how either hot packs or cold therapy saved them from chronic pain. 

What you must understand is, similar to how pain affects every person differently, it’s also relived differently, too. For some people, a cold pack wrapped around a towel on their back works wonders. For others, it does the opposite, and pain can only be alleviated by a hot bag. 

We recommend trying both options and seeing what works for you. If not, you can always follow the general practice of relieving acute, sudden pain with cold/ice to numb the area, followed by heat therapy. A hot bag can also be used in achy, chronic conditions to promote blood flow and healing.

2. Have a Good Night’s Sleep

Like every other aspect of our lives, a good night’s sleep is one of the best options to relieve pain and discomfort. Sleep helps relax our body and enables healing. Moreover, it rejuvenates us and acts as a mood stabilizer too. To achieve better sleep, you must make some changes in your lifestyle and sleeping patterns.

Stretch Before Going to Bed
Stretching is one of the best methods to get your body ready for a night of restorative sleep. It helps regulate our sleeping cycle and maintain a sense of calmness in our bodies. It also relieves muscle spasms and the tension stored in our muscles. One research shows that stretching or yoga reduces stress and anxiety, regulates breathing and heart rate, and prepares us for restful sleep. 

A Restful Sleep
For immediate pain relief, you can lie flat on your back with a towel rolled under your pelvis. To achieve a good night’s sleep, you must also consider your posture and sleeping habits. To get the best sleep:

  • Find a position that works perfectly for you.
  • Your back and neck shouldn’t be strained, and your body must be relaxed.
  • You can lay flat on your back with pillows under your knees and one under your back. It keeps your spine in a neutral position and prevents too much straightening or curving of your back. 
  • Get a mattress that supports your neck, back, and spine completely. 

3. Stimulate Your Endorphins

We have all heard about the happy chemicals in our brains. Oftentimes, we focus on dopamine and serotonin. But the more forgotten happy chemical, endorphin, is the one you need for pain control. 

Endorphins manage pain by doing what most drugs do; blocking the pain signals from reaching our brains. Since they are naturally occurring hormones, you can stimulate their release and better manage your pain. 

Exercise to Relax Muscles
Exercise is one of the most common activities that upregulate the production of endorphins. When our body performs physical activities, our brain releases the “feel good” hormones which readily decrease and block lower back pain.

In addition to releasing endorphins, exercise strengthens our body, especially our core muscles. That makes it easier for us deal with long-term pain. However, when exercising during pain flare-ups, you must pay attention not to perform too intense exercises that may pull your muscles instead of relaxing them. Some common exercises that are recommended to relieve back pain are pilates, Tai Chi, aerobics, and swimming. 

Massage Therapy
One of the most common ways to relieve pain quickly is massage therapy. The manipulation of tissues and muscles under specialized hand movements immediately relieves pain and promotes healing. It reduces muscle stiffness, increases range of motion, and combats inflammation. 

Although it's better to opt for a professional therapist, you can learn simple massage therapies and perform them on your loved one to help them deal with the pain too. 

4. Use an OTC Medication or Cream

When massage therapies don’t help, and you need an instant pain reliever, the best choice is to opt for an over-the-counter medication. The main types of pain reliever medicines that work wonders for back pain are NSAIDs and acetaminophen. Make sure that you get the correct dosage and check with your physician before taking any kind of drug. 

You can also use a medicated ointment, such as the CBD-infused cream from Oasis Cosmetics. Put the ointment where it hurts and massage gently. It will help diminish the pain. 

5. Change Your Diet

More often than not, our diet is also a contributing factor to back pain. Too much sugar and caffeine intake increases cortisol levels which promotes inflammation and, ultimately, pain. To prevent exacerbation, you must change your diet. Incorporate foods that are anti-inflammatory and beneficial for your pain. 

The best way to change your diet is to stop the intake of inflammatory foods for at least three weeks. Then slowly and carefully, start adding omega-3-rich foods and dark vegetables to your diet. You can also consume drinks such as turmeric milk, ginger tea, and cherry juice to boost anti-inflammatory effects in your body.

Final Thoughts

Lower back pain is one of the toughest conditions to deal with. You can only manage your pain by changing important aspects of your lifestyle, diet, and daily routine. However, don’t over-exert yourself. Don’t turn your life upside down instantly. This will give you more stress and anxiety. 

Work towards changing and adapting the above tips one by one. See what works best for you and what doesn’t. Surely, one of these (or maybe more) will improve your life!

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