Sore Lower Back Pain? 7 Tips to Help Prevent Back Problems
According to research, 25% of Americans claim to have suffered from lower back pain in the last 3 months.
It’s not unusual to experience sore lower back pain at some time in life, especially if you are experiencing heavy physical stress.
If you’re having issues with sore lower back pain, the tips that follow may well help to relieve the pain you’re experiencing. Read on for some helpful tips and tricks!
1. Strengthen Lower Back Muscles
A weak core can lead to a greater likelihood of injury, so you must strengthen your lower back muscles. At home, try an exercise routine that strengthens the muscles in this key area.
If doing sit-ups causes discomfort, instead of doing crunches with knees bent 90 degrees, lie on your side for support and lift your upper leg about 7 inches off the floor while keeping both shoulder blades touching the ground throughout the movement. Rotate your obliques in the opposite direction.
2. Do Not Lift Heavy Objects
If you have to lift, bend at hips and knees. Do NOT bend from your waist/lower back. Keep the weight close to your body by using a shoulder bag or backpack when possible.
If you have to carry heavy bags, try keeping them closer to your chest so that you don’t strain your lower back muscles.
3. Alternate Hot and Cold Compresses
Alternating hot and cold compresses can help soothe sore back muscles. Fill a washcloth with ice cubes, then place it over the muscle area until the cloth is completely thawed.
Repeat this process when the cloth turns warm again. You can also use a heating pad for 10 minutes on low heat, then switch to cold. This will help release tension and improve circulation within the tissue.
4. Maintain Proper Posture
When sitting or standing for long periods, be sure your feet are placed flat on the floor. This helps you maintain good posture. Be aware of lower back pain symptoms when driving so that you can adjust yourself for better support.
If necessary, use a small pillow to support key muscle groups.
5. Take Frequent Breaks
It is best to take short breaks throughout the day to give your body rest. As much as possible, roll your shoulders upward toward your ears and rotate slowly in each direction.
Roll your head around in circles clockwise and counter clock; this helps prevent stiffness.
6. Stretch Out Your Hamstrings
Stretching your hamstrings muscles can help reduce back pain by lengthening those key muscle groups. While lying on your back, hold onto the leg of a chair and straighten your knee until you feel a good stretch across your upper thigh.
Hold for about 15 seconds and repeat 3 times.
7. Sleep On Your Side
If possible, sleep on your side. This will keep pressure off of your lower back muscles. You may also want to use a pillow between your legs or under one or both knees for added support.
Finally, focus on maintaining proper stress levels throughout the day and try some meditative yoga poses if necessary!
Try to avoid stressful situations, and if you do encounter one, try deep breathing exercises or other stress-reducing activities.
If these suggestions don’t help reduce your lower back pain within a day or two, you must visit a doctor as soon as possible.
Additional Things to Keep an Eye Out For:
Managing a bad back can be stressful. Here are a few things that you need to keep an eye out for.
Maintain Your Weight
A lot of weight, especially beyond age 40, can put undue stress on the lower back. If you experience a sudden, significant weight gain, it may be a good idea to check with your doctor.
They will check if you should begin an exercise program to find relief for back pain and strengthen the muscles that support your back.
Quit Smoking
People who smoke tend to be less active, and those who are sedentary are more likely to experience low back pain than those who exercise frequently. Also, smoking has been linked to kidney damage, which can cause back pain.
If you want to quit or cut down on smoking, try acupuncture, which has shown to be an effective smoking cessation service.
Avoid Sitting For Long Periods
If you must sit for long periods, be sure to take frequent breaks and walk around while at your desk. Try to sit on a chair with good lower back support and make sure your feet are flat on the floor.
Stand rather than sit whenever possible.
Stretch Before Bed
Stretching before bed can help relax your muscles and improve circulation, which will speed the healing process. When you sleep, your body releases hormones to help repair tissue.
Also, stretching before bed helps make sure the muscles are well-stretched and relaxed.
What to Do When Symptoms Arise
When you experience back pain, there are several things you can do to help ease the discomfort. Try alternating heat and cold packs, or take a warm bath with Epsom salts (magnesium sulfate) mixed in.
If your back muscles spasm, be sure to stretch but don’t over-stretch. Try yoga stretches or aquatic exercises in the pool. If you are unable to walk due to severe back pain, you should see a professional right away to fix a sore back.
If your lower back is sore, do not try to self-diagnose the problem. This can lead to missed injuries or further problems.
It is best to go to a doctor who will be able to determine the cause of your pain and suggest a personalized treatment plan.
Continue reading in order to find out whether you can fix this yourself or you need surgery.
There is no definitive best way to fix a sore back, but by following these easy tips, you can help keep back pain at bay and maintain an active lifestyle.
If it becomes too difficult or painful though, remember that there are professionals available who can assist you in getting back on track.
Want to Learn More About How to Ease Sore Lower Back Pain?
Many people suffer from sore back pain. It can be really bad, but there are many ways to prevent this.
If you are experiencing occasional back problems or chronic pain, make sure to do these things to stop the problem from getting worse and causing more serious health complications down the road. If it is due to an injury, wait until that injury has fully healed before trying these prevention methods for future soreness.
Want more articles like this? Check out our blog!
Samantha Gaines wrote this article on behalf of FreeUp. FreeUp is the fastest-growing freelance marketplace in the US. FreeUp only accepts the top 1% of freelance applicants. Click here to get access to the top freelancers in the world.
HTV Native Ad Solutions and Hearst partners may earn revenue when readers click affiliate links in this article.