7 Ways To Get Rid Of Low Back Pain

Lower back pain can be caused by irritation or deterioration of any structure of the lower spine. It is often muscular, but can also occur as a result of disc wear, joint problems, disc herniations, and other more serious problems. Today we will tell you ways on how to get rid of lower back pain!

How to get rid of low back pain

Although these more serious cases are subject to medical evaluation, there are a number of ways and treatments to relieve low back pain that can be utilized regardless of the cause of the discomfort.

In fact, they can be incorporated into daily routines to prevent the development of trouble. They are a key factor in avoiding injuries, muscle cramps, etc.

Keep reading if you suffer from lower back problems, because in the following we will share the best ways to get rid of lower back pain!

1. Good posture

Is your posture good? Some may ignore it, but something as important as maintaining good posture while walking and sitting can reduce the incidence of low back pain.

Recommendations

• When sitting, make sure your back stays straight, preferably supported.
• If you are about to do something very strenuous physically, such as lifting heavy objects, bend your knees to give your back more support.
• When walking, keep your back straight, shoulders aligned and head straight.

2. Exercise

The immobile lifestyle is closely linked to lower back pain and joint diseases that weaken the lower spine.

While staying still can reduce pain when it is very intense, regular exercise is essential to prevent pain.

Recommendations

• Adopt an exercise routine with at least 30 minutes of exercise 3 times a week.
• Combine aerobic exercise with muscle-strengthening exercises.
• Warm up and stretch before and after exercise.
• If you suffer injury or pain, try bathing.

3. Do breathing exercises

Breathing techniques are simple exercises that help improve the delivery of oxygen to all cells in the body. This improves physical and mental well-being, especially in stress and anxiety.

Recommendations

• If there is tension in your lower back due to stress, look for a calm and quiet place and breathe deeply and slowly for 5 minutes.
• Breathe in and out repeatedly until you feel more relaxed.

4. Control your weight

Being overweight or obese can cause lower back pain in addition to injuries, disc herniation, and other chronic ailments. Later, these ailments can cause worse symptoms.

This is because being overweight puts too much strain on muscles and joints, exceeding the endurance of the spine.

Recommendations

• Adopt a healthy diet low in fat and calories.
• Exercise regularly at least 3 times a week.
• Go to your doctor to find out if being overweight can be caused by something other than food (such as metabolic disorders or thyroid problems).

5. Avoid smoking

In addition to having serious consequences for the health of the respiratory system, smoking also disrupts blood circulation. As a result, oxygen supply to the lower back muscles is reduced.

Tobacco toxins weaken tissues and, in the long run, cause degradation of the septum.

Recommendations

• Get help to quit smoking as soon as possible.
• Drink tea and take advantage of other treatments to relieve withdrawal symptoms.
• If you do not smoke, avoid exposure to tobacco smoke.

6. Sleep well

Good quality sleep is not only important for restoring physical and mental energy, but it is also essential for relaxing the muscles in the lower back and neck area.

When resting at night, the stiffness and tension that occurs during the day are reduced. In addition, the oxygen supply to the muscles increases.

Recommendations

• Respect your sleep schedule and make sure you sleep 7-9 hours every night.
• Remember that it is also important to maintain a good posture while sleeping .

7. Raise your legs

After a hard day, you can lift your legs up to relax your lower back and activate blood circulation in your lower body.

This simple exercise reduces inflammation and helps prevent stiffness and muscle cramps.

Recommendations

• Lie on a comfortable surface, keeping your back straight and arms on the sides of your body.
• Raise your legs for 3-5 minutes and rest.

Do you feel constant pain in your lower back? If this symptom interferes with your daily activities, keep in mind the recommendations mentioned earlier and start relieving pain with simple exercises, without medication.

If pain persists, consult a physician.