How Do I Make My Lower Back Pain Go Away? 10 Tips

How do I make my lower back pain go away?? Although serious conditions seldom result in low back pain, it nonetheless hurts so much that it ranks as the second-most common reason for emergency department visits.

If your low back is hurting right now, you're definitely looking for solutions. How can I reduce back pain? What is the ideal method of treating lower back pain? What to avoid if you have lower back pain? All of these inquiries are typical ones that chiropractors receive daily.

The best advise your chiropractor will give you for your lower back discomfort is listed first. When your back hurts, there are some things you should do and should never do.

How do I make my lower back pain go away?

1. DO Regular Stretching Exercises

No matter how much your back feels, there's a good probability that stretching exercises will make it better. The greatest stretching activities for those with back discomfort are probably yoga and tai chi. Online resources for free yoga and tai chi lessons are available, or you may purchase one of the numerous videos that are offered. Stop doing any stretches if they cause back pain!

Don't be reluctant to alter stretches to prevent low back discomfort. Don't push yourself over your breaking point. A soft stretch, not a searing or forceful pulling, should be felt.

Your chiropractor can prescribe other methods to relieve back pain and provide helpful advise on which stretching and exercise regimens might be most effective.

2. DO NOT go to bed on your stomach

The worst position to sleep in when you have low back discomfort is on your stomach. Your neck and lower back will be most stressed if you sleep in this posture. If you have a propensity of sleeping on your stomach, try sewing a tennis ball into the front of a shirt or your pajama top to keep you from tossing and turning during the night.

The greatest sleeping positions are on your side or back. Make sure you have a comfortable, supportive cushion. To assist your spine align if you sleep on your side, you might want to place a very flat cushion between your knees.

Pillows do not last a lifetime! It's probably time for a new one if yours is older than three years. Regarding back discomfort, your mattress will also have a significant impact. What mattress is the greatest for your back, exactly?

3. DO regular chiropractic massages

One of the most relaxing things you can do for your back may be getting a massage. It only makes sense to have one done in your chiropractor's practice. Under the chiropractor's supervision, the massage therapist will focus on problem areas that have been identified by the physician in an effort to regain range of motion, relieve discomfort, and relax tense muscles. Make a reservation at Better Health Alaska for a chiropractic massage.

Numerous advantages of massage exist. Your chiropractor will instruct the massage therapist to carry out a certain sort of treatment and notify them of any potential trouble areas depending on your individual circumstances. Instead of attempting to upsell you on a facial or pedicure, a chiropractic massage gets to the root of the problem and concentrates on treating your back discomfort.

4. DON'T spend hours staring at your feet

The majority of individuals have no idea how much time they spend glancing down at their smartphones and tablets. Writing or other duties that require looking down may be part of your employment. This might severely harm your neck and lower back (if you are sitting down).

Whether you are reading, using a mobile phone, or engaging in any other activity that requires you to look down, take regular pauses. Every 30 minutes at the very least, stretch your back and neck. Move the tablet or other item higher if you can to prevent slouching over and staring down.

5. DON'T carry out specific workouts (or anything that causes you more pain)

If you play sports, you should cease playing right away until your back has healed or until your chiropractor gives you the all-clear. Exercises that are good for your back include walking, swimming, and low-impact aerobics.

Exercises to avoid if you have lower back discomfort include:

• touches toes
• Sit-ups
• Leg raises
• Running
• Using weights

Consult your chiropractor before engaging in any exercises or other physical activities if you are unsure.

6. DON'T sit still for too long.

Long durations of sitting are not how our bodies were intended to function. Sitting not only damages your lower back, but is also associated with a number of health issues.

Although many individuals with desk jobs must sit, there are precautions you may do to lessen the harm done to your lower back, such as:

• Every 30 to 60 minutes, stand up and stretch or take a stroll. Using a timer is OK.
• Employ a standing desk
• Instead of a standard office chair, use a yoga ball or a kneeling chair.
• Rather that sitting in the cafeteria during breaks, take a walk
• When making phone calls or conversing with coworkers, pace or just stand up.
• Even while you might not be able to avoid it at work, you don't have to sacrifice your back in the process!

7. DON'T wear heels or carry heavy items

When your back hurts, what should you avoid doing? Carry a cumbersome briefcase, backpack, purse, or laptop bag! Your lower back discomfort will only get worse as a result of the extra weight. Anything weighing more than 5 to 7 pounds should not be carried. "If it weights more than a cat, put it back," someone once said. Of course, this suggestion won't work if your cat weights 25 pounds.

Also, avoid wearing high heels. Your lower back will feel more pressure if it is raised above 1 inch. Instead of wearing high heels, choose tennis shoes or flats.

8. DO be mindful of your posture

Your mother was right when she told you to "stop slouching"! Too many individuals spend countless hours hunched over a laptop, slouching on a couch while watching television, or hunched over while staring at their phones.

Sit upright in your chair with your back against the backrest. Your back will appreciate it! Consult a chiropractor if you're unsure of what constitutes correct posture.

9. DON’T Lie in bed or couch surf

We recognize that when back pain is severe, the only thing you can do is curl up on the couch with a pillow between your knees and watch Netflix nonstop. The first 24 to 48 hours are fine, but beyond that, your back will suffer more harm than benefit from this.

What can you do if your back hurts a lot? Even after 48 hours of bed rest, if you are actually unable to walk, stand, or sit for more than a few minutes, you should visit your chiropractor right once or go to the emergency department.

Spend a little length of time sleeping, do some stretches, and then stand up.

10. DON’T Lie in bed or couch surf

We recognize that when back pain is severe, the only thing you can do is curl up on the couch with a pillow between your knees and watch Netflix nonstop. The first 24 to 48 hours are fine, but beyond that, your back will suffer more harm than benefit from this.

What can you do if your back hurts a lot? Even after 48 hours of bed rest, if you are actually unable to walk, stand, or sit for more than a few minutes, you should visit your chiropractor right once or go to the emergency department.

Spend a little length of time sleeping, do some stretches, and then stand up.

Final thought

Ice packs will be helpful until you visit your chiropractor. The first 48 hours should be spent in bed rest. Try some of the stretches described above, and make sure you exercise every day, even if it's only a little bit.