How to relieve lower back pain: 2020 Uber-guide to wellness

 By Patricia Pinsk

Your lower back is so sore that bending down to tie your shoes sends you into fits of pain. You can barely walk, sit or even lay down because you have pangs of pain that shoot through your back. And you’re SO tired; even sleep hurts.

All you want to do is lie on the floor and cry like a baby – but you can’t because you need to act like a grownup – or at least pretend to.

Most people will experience lower back pain. I’m not talking about something that hits you in your eighties – I’m talking about something that can hit you right now. 

Studies show that lower back pain occurs in about 80% of people. It affects every aspect of your life.

It can start from something so simple. Or your lower back pain can creep up on you. At first you barely notice it. Then you find the only way you know how to relieve lower back pain is by taking an anti-inflammatory chaser with every cup of coffee.

The good news: you can prevent or correct most of your pain through exercise, diet and various therapies in about six weeks.

Let me show you how.

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In this article:

1. Lower back pain causes: When to see a doctor?
2. How to relieve herniated disc pain in lower back & start living again
3. How to relieve lower back pain fast (3 options)?
4. What Natural remedies for back pain and inflammation work (6 options)?
5. How can I relieve back pain at home without further injury?
6. How to relieve work-related lower back pain: Ergonomics 101
7. How to relieve lower back pain while sleeping (keep your back happy)
8. What is the best treatment for lower back pain (5 ways to get you moving)?
9. 5 things to avoid to relieve lower back pain (or you'll suffer)

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Lower back pain causes: When to see a doctor?

The first thing you need to ask is: What is the source of your pain?

There are so many factors to consider, such as a medical condition or an injury. Let’s discuss your lower back pain causes, and when to see a doctor.

Do you have a medical condition (acute or chronic)?

Hormones can play havoc on a woman’s body during your monthly cycle. Your back can feel like someone hit it with a sledgehammer.

Arthritis can escape your attention. If your back pain persists for six weeks or longer, it could be arthritis.

​Osteoporosis - you won’t feel it until you have it. The pain starts when you fracture bones by moving the wrong way. Watch out for loss of height, and the start of a hunchback-like profile.

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Do you have an injury − recent or historical (acute or chronic)?

Sprains, strains or tears to muscles or ligaments are things that hurt like stink and scream, “Stop what you’re doing NOW!” Rigorous activity is usually the culprit.

Slipped (herniated) disks – if you have pain or numbness that spreads to your hands or feet, or unexplained muscle weakness, you likely have a slipped disk. Certain motions or aging can cause a slipped disk.

​Broken vertebrae aren’t always from a whack to the back, e.g. osteoporosis. Something’s likely broken if you suddenly have pain all the time and have limited spinal mobility – regardless if you stand, sit or lay on your back.

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People also ask:
  Q. How do I know if my back pain is serious?
  A. See a doctor If your pain is severe, if it doesn’t improve with rest, if you have numbness in your hands and feet.

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Lower back pain causes for females: 2 Types that cause grief

Men: Lucky you; you’ve dodged a bullet. You’ll never get these two types of lower back pain.
Women: Here you can learn how to treat lower back pain causes in females.

1. Pregnant?

One of the best things you can do when pregnant and suffering from lower back pain: keep moving. I’m not talking about high intensity exercise. That makes your back worse. Yoga, Pilates, swimming, and walking are all great options.

Relieve lower back pain during pregnancy (4 tips):

1. Swimming is great, as the water supports your extra weight.
2. Yoga and Pilates help keep your back flexible – and reduce pain. Use a wall for extra support and to minimize any lower back bending.
3. Breathe. I know it sounds simple, but focused, meditative breathing helps.
4. Gentle chiropractic treatment from someone who specializes in treating pregnant and postpartum women also helps relieve lower back pain during pregnancy.

Consult with your doctor first before going for any kind of physical therapy.

Avoid the following:

• Acupressure – it can induce labor.
• Exercises that involve bending over or lying on your stomach – to avoid pain.

2. “Aunt Flow” visiting? 

Your monthly cycle can be annoying, and painful. If you have lower back pain every month, try to change your diet or exercise regime. 

Relieve lower back pain during your menstrual cycle (2 tips):

1. Diet: reduce caffeine, or increase your iron and magnesium intake.
2. Exercise: do some vigorous exercise to release some “feel-good” endorphin hormones.

If things don’t improve, you may have a condition that requires a doctor’s consultation for example, endometriosis.

 

How to relieve herniated disc pain in lower back & start living again

If your back breaks down, it doesn’t mean you have to have a breakdown.

A slipped disc can sound scary, but there are treatments. Sometimes rest is all you need to let things heal naturally.

Let’s look at how to relieve herniated disc pain in your lower back.

The McKenzie Method® (learn self-treatment to prevent pain)

Robin McKenzie’s method of Mechanical Diagnosis and Therapy® (MDT) is used to assess and treat back pain.

A trained physical therapist can help you work out prevention strategies, including exercise geared towards your situation. The focus is to help you determine and treat the pain source, rather than treating your pain symptoms.

People also ask:
Q. How effective is the McKenzie method?
A. It’s effective when combined with exercise, but doesn’t always work for acute lower back pain.

Cortisone injection (if you don’t mind needles)

Cortisone is an anti-inflammatory drug that you can get injected (epidural) directly into the source of your lower back pain. This treatment can last anywhere from a week to months.

People also ask:
Q. Are there side effects?
A. Yes: headaches, anxiety, insomnia, weakened immune system to name a few.

Surgery (when you’ve run out of options)

In most cases, surgery is unnecessary, as other physical treatments can get you back up and running in a matter of months.

It’s best to get a second opinion before you go under the knife.

People also ask:
Q. Is lower back surgery worth it?
A. You might end up in worse shape than you started, or find that your mobility and pain is unchanged. However, if you have a degenerative disease, it’s usually worth it. For example, you can have bone spurs removed, or have damaged vertebrae (spinal bones) fused together to give your weak spine better stability.

 

How to relieve lower back pain fast (3 options)?

Your back is acting like a diva.

You need to know how to relieve lower back pain fast.

Good news: There are many over-the-counter options.

Consult with your doctor first. Some products can interfere with medications, like blood thinners.

3 types of lower back pain relief products (examples)

Of these 3 types of lower back pain relief products, avoid taking any of these long-term:

 1. Gels:

• Arnica gel
• Biofreeze gel

 2. Creams:

• Aspercreme Pain Relief
• Penetrex Pain Relief
• Topical Capsaicin cream

 3. Anti-inflammatory pills:

• Motrin
• Advil
• Aleve
• Robaxisal

• Aspirin

People also ask:
Q. What other products help with back pain?
A. Refer to Lower back pain treatment at home.

 

What natural remedies for back pain and inflammation work ? (6 options)

Going “au naturel” with remedies not only helps you prevent lower back pain, it helps you look great, too!

Consult with your doctor first, as some remedies can interfere with your medications.

6 Natural remedies for back pain and inflammation to consider:

  1. Take vitamins and minerals

• Vitamins B12, C, and D reduce inflammation.
• Magnesium and iron reduce inflammation.

2. Use essential oils

• Lavender, peppermint, olive or castor oil reduce inflammation.
• Some oils applied directly on your skin reduce inflammation and often require blending with a carrier oil.

  3. Eat healthy food

• Reduce your sugar and carbohydrate intake to reduce inflammation.
• Eat calcium-rich foods for healthy bones like almonds, yogurt and kale.
• Eat magnesium-rich foods like avocados, bananas, and broccoli.
• Eat food that uses anti-inflammatory seasonings like basil, turmeric and garlic.

   4. Lose weight

• Take extra pressure off your lower back to reduce pain – every 4 pounds lost reduces 16 pounds of pressure on your lower back.

   5. Do cardio exercise

• Move to reduce back pain, lose weight and release endorphins.
• Increase your cardio levels with low impact exercises to avoid stressing your back (e.g. swim, walk).

   6. Lift weights

• Build back strength and stability.
• Relieve chronic back pain.
• Increase bone density and prevent osteoporosis.

 

How can I relieve back pain at home without further injury?

Yes, you can dodge the emergency ward, and relieve your back at home without further injury.  

Let’s look at a few safe treatments and exercises.

8 easy remedies for lower back pain treatment at home

Clothing is optional when performing lower back pain treatment at home.

Here are a few options:

1. Epsom salts: use 1-2 cups in a bath for an anti-inflammatory treatment.
2. Hot/cold therapy: alternate between using an ice pack and heating pad on your back.
3. Foam rollers: gently massage your lower back – just roll correctly.
4. Limited bed rest: it’s good to rest – but don’t overdo it.
5. Shoes: wear flat-heeled shoes with proper orthotic insole supports
6. Endorphins: get your blood moving (go for a walk, swim) to release some feel-good hormones.
7. Meditate: focus your mind on your breath to help reduce pain.
8. TENS unit: plug in and relieve your back pain for a few hours.
   

11 examples: How to do lower back exercises at home

If you prefer to do your lower back exercises at home while watching TV or the like, this video shows you some options:

11 best lower back stretches for pain & stiffness. (YouTube 8:12)

 

How to relieve work-related lower back pain: Ergonomics 101

Most people dislike being chained to a desk. It’s painful on so many levels.

If you find that your back is hurting more than it used to, your job – especially your workstation might be to blame.

Before you do something rash, like quit your job, consider a few things on how to relieve work-related lower back pain:

• What can you change in your workspace?
• What can you change or do as far as habits and exercise?

4 ways to ease your lower back pain in your workspace

If you work at a desk, here’s how relieve lower back pain that’s work-related:

1. Workstation changes (stop compromising your health):

• get a sit/stand desk to encourage movement
• get an adjustable chair that fits your body
• get a computer mouse that fits your hand
• get a cushioned floor mat to reduce strain on your back

2. Movement (keep things loose and limber):

• mix it up and vary when you sit and stand

3. Reduce stress (it’s linked to pain):

• take breaks
• go for a walk
• chat with your coworkers

4. Posture app (to get gentle reminders to sit up straight)

People also ask:
Q. Is walking good for lower back pain?
A. Yes, in most cases low impact exercise is great for your back. Refer also to the yoga and Pilates sections.

Easy lower back stretches (to do at your desk)

 If you don’t want to writhe around on the floor, here are some lower back stretches:

Deskercise – Lower back and torso stretches (YouTube 2:09)

 

How to relieve lower back pain while sleeping (keep your back happy)

If you’re not up for anything else but sleeping, you’re in luck. Sleep can help relieve lower back pain.

But sleep might be the cause if you have a poor quality mattress or pillow.

Let’s consider how to relieve lower back pain while sleeping.

Pillows and supports: How to keep your spine aligned

Hey side-sleepers: did you know about knee pillows?

They’re great if you want to keep your spine aligned and reduce stress on your hips and lower back. Alternatively, you can place a towel between your knees. Try to sleep with your knees pulled up slightly towards your chest.

Ensure the pillow for your head is firm enough to keep your spine straight.

Mattresses: Best types to support your back

If you wake up feeling sore and stiff, it’s probably time for a better mattress.

First you need to ask: 

• What kind of sleeper are you?
• Do you toss and turn all night?
• Do you sleep on your side?
• Do you sleep with a partner?

 
These things play a role in determining what’s the best mattress for you.

Memory foam and pocket-coil mattresses have high ratings. There are also hybrid models that are a combination of old and new technology. It all depends on what kind of material you prefer (natural or synthetic) and the firmness that best suits your body. There are also models that allow you and your partner to customize both sides of the bed – even if they differ.

 

What is the best treatment for lower back pain (5 ways to get you moving)?

There are so many options to consider. It’s overwhelming to decide on what is the best treatment for lower back pain.

Let’s look at some of your options.

1. How to relieve lower back pain with massage (3 key types)?

Do you describe your low back pain as dull, achy with sore, tight muscles? Does the pain get worse when you move a certain way, and mainly in your back?

Then consider these 3 massage therapy types:

1. Deep tissue massage targets the deep muscle layers and connective tissues. It helps to release chronic muscle tension and relieve lower back pain.
2. Shiatsu, or acupressure massage, focuses on stretching and rotating the limbs and joints to relieve lower back pain.
3. Sports massage is like deep-tissue massage, with a focus on sports-related injuries.
   

The benefits of massage therapy to treat lower back pain include:

• It increases blood flow to help promote healing of sore muscles.
• It increases endorphins to make you feel better and promote healing in your body.
• It decreases muscle tension resulting in greater mobility and lower back pain.
  

 
People also ask:
Q. Why does my lower back hurt after a massage?
A. It shouldn’t. Treatment is sometimes painful, but a properly trained therapist knows when to ease up, so your pain isn’t worse after treatment.

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2. How to relieve lower back pain with physical therapy (3 key types)?

Do you describe your low back pain as intense (acute) and never-ending (chronic)? Can you barely move (loss of mobility)? Then consider these types of physical therapy:

a) Dry needling (intramuscular stimulation, IMS) /acupuncture

Many people ask if these 2 treatments are the same. They aren’t. They’re similar in that they use the same needles and trigger points to target pain, and have few side effects.

Dry needling or intramuscular stimulation (IMS) targets the musculoskeletal system. The therapist usually uses a thicker gauge needle to stimulate the trigger points in muscles to release pain.

The needles they use go deeper in the skin than traditional acupuncture (but not so deep that you bleed). It’s a quick process. It’s great for acute lower back pain, inflammation and improving range of motion.

Acupuncture covers all the systems in the body (organs, skin etc.). It stimulates certain areas of the body to release pain. Unlike dry needling, therapists usually leave needles in place for 15 to 30 minutes. Acupuncture is often used to treat chronic lower back pain.

Note: If you recently had surgery it’s not safe to have IMS or acupuncture until at least 6 months after that surgery, as your body needs to first heal.

People also ask:
Q. Is acupuncture painful?
A. You may feel a slight discomfort in the targeted area after acupuncture/ dry needle therapy. This usually subsides within a day.

b) Ultrasound

With ultrasound, sound waves deliver heat and energy to the sore parts of your back (either by pads positioned on targeted areas, or by a hand-held device).

It’s mechanical energy (not electrical, like a TENS machine) that stimulates the targeted area to reduce pain and speed healing. This includes spinal muscles, ligaments, tendons and bones.

Note: If treatment lasts too long, or is too intense (therapist turns machine up too high) mild discomfort or cellular damage can result.

People also ask:
Q. Does ultrasound help?
A. Depending on your lower back pain severity, this treatment may not help you.

c) Physiotherapy (also known as physical therapy)

Physiotherapy incorporates hands-on soft tissue massage with targeted exercises and stretches to relieve your lower back pain and improve mobility.

A great physiotherapist often incorporates IMS and acupuncture into your treatments.

People also ask:
Q. Does physiotherapy help?
A. If you don’t incorporate soft tissue massage with targeted exercises, stretches, IMS or acupuncture, it can seem eternal before you see results (if at all).

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3. Can chiropractors help lower back pain: When to consider it?

Does your back feel sore and out of alignment? If you don’t mind the sound of cracking bones – then chiropractic therapy is for you.

If used in combination with other treatments such as massage or physical therapy, chiropractic treatment can help relieve your lower back pain, improve your mobility and help the body heal itself.

Remember: Do your prescribed stretches and exercises so the treatments last.

If you’re pregnant, there are chiropractic specialists. They’ll have a proper table to accommodate your rotund belly, and know not to twist you into any contorted positions.

People also ask:
Q. Do chiropractors really help?
A. Some aggressive treatments can make your lower back pain worse if not performed by properly trained or licensed chiropractor. Do your research.

 

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4. How to relieve lower back pain with Yoga (and stay limber)?

You don’t need fancy tights to do yoga – all you need is some loose clothing.

Some yoga benefits include: reduced lower back pain, greater flexibility and mobility, increased cardio and circulatory health.

If you’re new to yoga, a yoga therapist can provide small or one-on-one classes and teach you targeted, correct poses. Only take classes with certified instructors.

The downside: Certain poses can make your back pain worse. Avoid deep back bends and cobra-like positions.

The following yoga video shows you how to relieve lower back pain:

5 Yoga Poses for Lower Back Pain for Yoga Beginners (YouTube 3:05)

 

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5. What Pilates exercises relieve lower back pain and build strength?

Some people think Pilates is better than yoga for relieving lower back pain. Pilates specifically targets the back and core muscles – the muscles that support proper posture.

Pilates is great. If you’ve never done it before, take classes with a certified instructor so you know how to protect your back from further injury.

The downside: If you have very weak back or core muscles, you can easily injure yourself. Sometimes you can get a disc herniation.

The following Pilates video shows how to relieve lower back pain:

4 Pilates exercises to relieve lower back pain (YouTube 0:43)

 

Things to avoid to relieve lower back pain (or you'll suffer)

Hopefully, you now understand how not and how to relieve lower back pain.

Even if you are 1 of the 80% that suffers, remember: you can relieve lower back pain, and prevent it from returning.

The key is:

• Don’t ignore the warning signs; see your doctor
• Don’t overdo sitting/being immobile for lengthy periods; get active
• Don’t laze; do your prescribed exercises and stretches
• Don’t eat rubbish; eat your fruits and veggies
• Don’t give up; remember trained people can help you

To quote a Buddhist proverb: “Pain is inevitable. Suffering is optional”.

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