Ask any general practitioner to name the five most reported types of pain in the U.S., and he or she is likely to mention lower back pain as one of them. Studies show that approximately 60 percent of reported pain in our country is lower back pain.
Causes of Lower Back Pain
Lower back pain can be caused by a number of things, but usually stems from a sprain, strain, or spasm in back muscles. Improper lifting techniques or sudden, unaccustomed exercise are usually the reason for the injury to muscle tissue.
Home Cure for Lower Back Pain
Physicians agree that a home cure for lower back pain is usually all that is needed. It is recommended that you seek advice from your physician before undertaking any home cure for lower back pain. You will want to eliminate any possible underlying problems that may be increased unknowingly. With your doctor’s approval, one or all of the following should be tried for two weeks. If lower back pain does not decrease in that time, your physician will want to do further examinations.
1. Exercise: This is the home cure for lower back pain that physicians recommend most often. Simple back exercises such as those detailed elsewhere on this site will strengthen back muscles and heal strains. Begin exercises immediately, and as directed. Be sure to include sufficient warm-up and cool-down periods so that muscles are not further strained. Do the exercises gently at first, but be regular. Exercise daily until the back begins to feel better. Then establish a regular routine of exercising 3 times a week to develop strong core muscles. This home cure for lower back pain will prevent future injury.
2. Stretching: In addition to regular exercise, your home cure for lower back pain should include some type of stretching. When you get up in the morning, bend at the waist, and let your back stretch itself as gravity pulls your upper body toward the floor. Do not bounce or force the stretch. Let it happen naturally, feeling your back stretch more and more. Return to an upright position and reach slowly toward the ceiling. Gradually and gently increase the reach without pulling. This home cure for lower back pain, coupled to your exercise, will help heal and strengthen muscles.
3. Heat: A third home cure for lower back pain is the application of heat compresses to the lower back. Use a heating pad on a medium setting, and sit or lie in a comfortable position. Apply the heating pad at intervals of about 20 to 30 minutes. This home cure for lower back pain is intended to relax and soothe injured muscle tissue.
4. Ice: Alternating ice compresses with heat compresses is a combination home cure for lower back pain that addresses two issues. While the heat soothes and relaxes the muscles, the ice reduces any inflammation within the lower back. Use an ice pack or chipped ice wrapped in a towel. Avoid ice contact with the skin. Ice and heat should be alternated every half hour â€“ sooner if the skin begins to feel numb while applying ice.
5. OTC: You may want to add over the counter (OTC) medications as a home cure for lower back pain to relieve the pain while healing. Simple anti-inflammatory pain relievers are readily available.
If you have a swimming pool, you can use water aerobics or other water exercise as a home cure for lower back pain. The key is to make any exercise gentle and regular until your back is cured. Then continue to exercise to strengthen core body muscles against future sprains and strains.