Back pain in general can make getting through a day very difficult. Lower back pain may seem even worse. Since just putting up with the pain doesn't take care of the underlying issues, figuring out what will help heal the area and alleviate the pain is really more important.
So many remedies are available online that you may need help to figure out what will work best for you. Be sure to see your doctor to ensure that nothing serious is going on before you try these. Otherwise, here are 7+ ways that may help alleviate lower back discomfort.
1. Cold compress. If the cause of discomfort is from an injury, Harvard Health says that cold compresses should be used on the area for the first 24 to 48 hours. Be sure the ice is never directly touching your skin. Wrapping the compress in a towel is a great way to ensure that. If you don't have an ice pack available, frozen vegetables make excellent compresses.
2. Heat. After 48 hours, SPINE-health says to treat the pain with heat. A hot soak in the tub, a hot shower, a heating pad or a hot water bottle are all possible heat sources. You have decide which one works best for you.
3. Capsaicin cream. Rubbing a topical pain cream into the area is another viable treatment, according to best health. Capsaicin cream is made from capsaicin peppers. It acts as a topical heating source and tends to work quite well.
4. Endorphins. Your body produces its own natural painkiller called endorphins. SPINE-health says that they are released into your system through exercise, so doing an aerobic exercise or working out to strengthen your abdominal, pelvic and hip muscles may be in order.
5. Massage. Sometimes the best source of relief is a massage of the sore muscles, says best health.
6. Yoga. Healthline recommends trying yoga or tai-chi as a gentle means of exercise that helps strengthen and stretch the lower back and supporting muscles.
7. Stretch. Be sure to stretch before exercising. WebMD also recommends doing stretches for your lower back throughout the day, helping to alleviate the tightness of your muscles.
8. Acupuncture. If many of the other remedies aren't working to alleviate pain, Harvard Health recommends trying acupuncture.
9. Posture. Poor posture may be the cause of your lower back pain, so Healthline says to check your posture and make corrections to it as needed.
10. Move. According to Harvard Health, keeping yourself moving is better for your back pain than doing bed rest. Too much time spent being immobile causes the muscles to tighten and spasm. Moving will actually help keep the muscles supple and reduce your pain.
The next time you're suffering from lower back discomfort, try these remedies to find relief.