Chiropractors see patients with all types of pain and misalignments, however lower back pain, is one type of pain that at least 31 million Americans face at any given time. Lower back pain is the single leading cause of disability around the world according to the Global Burden of Disease 2010. Experts estimate that 80% of the population will most likely experience a back problem at some point in their life. At that rate, it’s no surprise that Chiropractic offices see more of these cases that any other type of pain. If you are experiencing lower back pain and are not able to get to your Chiropractor’s office just yet, be sure to begin relieving your back pain with these back pain relief remedies that are sure to reduce your lower back pain.
Get Enough Sleep
Sleep, sleep, sleep. Sleep is truly important for your entire body and if it is going through a healing phase, sleep will play a large role. For some people, sleeping longer may decrease pain sensitivity, especially with chronic lower back pain. Make sure you are reaching eight hours of sleep a night. Sleep on a mattress of medium firmness to minimize any curve in your spine.
Soothe Lower Back Pain with Cold and/or Heat
Pain can significantly be reduced by applying both cold therapy and heat therapy. Applying cold and/or hot packs can help reduce lower back pain and encourage the healing process.
The main benefits of applying cold therapy is it reduces inflammation, which is usually a large issue of any type of pain, and it also acts as a local anesthetic by slowing down nerve impulses, which in-turn keeps nerves from spasming and causing pain.
Heat therapy has 2 main benefits. One being that it stimulates blood flow, which then brings healing nutrients to the affected area of the lower back. And two, it inhibits the pain messages being sent to your brain.
Ignore Pain Signals by Engaging Your Brain – Stay Active
As pain management specialists, we have long understood that pain is not absolute and it is more complicated than just a sensation. Everyone is different and the way each of our brains interpret and process pain signals is different case by case. However, one thing we can all do is engage our brain by focusing on other tasks to help reduce or ignore pain signals. This is not easy, but developing expertise in this skill can go a long way.
Staying physically active as well can help keep encouraging blood flow and reduce stiffness. Of course, only perform active tasks that your doctor clears you of and really make an effort to maintain proper posture at all times.
Endorphins are hormones naturally made in your body that can sometimes be as strong as any manufactured pain medication. When your endorphins are released in your body, they can block pain signals from reaching your brain and can even help with anxiety, stress, depression. To help reduce your lower back pain, try doing activities that will release your endorphins.
Strengthen Your Core
Your core muscles (ab muscles and back muscles) play a large role in the support of your lower spine. These muscles are usually not worked out during your normal daily tasks and need to be worked out through exercise. Taking the time to exercise your core muscles can help reduce lower back pain as well as prevent future back pain. Simple exercises such as sitting on an exercise ball for 30 minutes a day can help significantly increase the strength of your core muscles.
Hamstring Stretches Twice Daily
Stretching is one daily task you should be doing regardless of experiencing lower back pain or not. But if you are experiencing lower back pain, then stretching your hamstrings twice a day can definitely help increase blood flow and speed of the repair process. If your hamstrings are too tight, your lower back and sacroiliac joints may be stressed causing additional back pain. Take your time when stretching your hamstrings and stretch carefully at least twice daily.
These lower back pain relief remedies can definitely help reduce your lower back pain while at home until you visit your local chiropractor. Everyone’s situation is unique, so consult with your doctor to find the best back pain treatments for your situation.