Lower back pain is difficult to get rid of, once you get it. Almost everyone experiences this pain at some point of time in their lives. Some cases are mild and last only for a short period of time, while others that last longer than six weeks become chronic. When this happens, you should consult a doctor immediately. For regular and mild back pain there are several things that you could try at home, which will help in relieving you of the pain.

Dr. Shane Mangrum from Spine Nutrition, talks about disk related pain and nonsurgical treatments.

• Ice Packs – You could “chill”. Ice is the best known remedy for lower back pain. It helps in reducing the inflammation. It also numbs the area, which reduces the pain felt. Though a lot of people prefer heat packs or hot water bottles to ice packs, heat is known to increase the inflammation in and around the area. The pack should be used for twenty minutes at a time and then should be removed, to give your skin a break.

Cold packs can be useful tools for reducing strained or pulled muscles in your back. Learn more about how cold packs can help you from a certified physical therapist Dr. Karen Pryor from Health-Sphere.net

• Be on the move – When the pain is mild, do not stop your daily activities. It is very important to continue with your routine. Aerobic exercises like walking, swimming and cycling can also help in keeping the muscles of your body flexible. These exercises also help in strengthening the various muscles of the body. However, you should always be sure not to overdo it.

 

• Stretch – It is very important to keep your muscles stretched and flexible. Instead of sitting slumped up at your work desk or at home, get up and stretch your muscles so that they relax. A lot of people get plenty of relief from various stretching routines such as yoga, etc.

Yoga instructor Jen Hilman of PsycheTruth.net demonstrates yoga stretches for back pain.

• Keep an eye on your posture – It is also very important to make sure that your posture while sitting or standing is correct. Slumping tends to cause more back pain. Bad posture while bending to pick up something off the floor can also cause severe back pain. Always support yourself before bending to pick up things off the ground.

 

• Use low heeled shoes – High heels are another cause of back pain as they are the cause for bad and unstable posture which results in back pain. Bad posture puts pressure on the spine, causing the pain.

 

• Quit smoking – Since smoking increases the risk for the deterioration of the bones or osteoporosis, it is advised to quit smoking.

 
 



Some of the reasons for back pain are obesity, long hours of work in one position, body posture, lack of exercise.

• Watch the scales – Another reason for lower back pain can be due to excess body weight. You should always make sure that your body weight is in ratio with your height. Being overweight tends to put pressure on your spine, which once again weakens the muscles, causing back pain.

 

• Medication – There are several medicines that you can take to relieve yourself of the pain. Drugs like aspirin, ibuprofen and naproxen help in reducing the pain. However, you should always check with your doctor before taking any medication.

 

• Stay strong – Even after the pain reduces, you should do exercise to strengthen the body’s muscles.

 

• Think and plan – Make sure that your workspace is comfortable so that you can maintain the right posture instead of hunching over or slumping.