How to Treat Lower Back Pain | Massage and 5 Other Tips
Various statistics show that at least half of all Canadians experience low back pain at some point in their lives. The pain is so severe for many of them that they are forced to take time off work.
There are many different causes of lower back pain. These frequently include poor posture, hours spent sitting at a desk, injuries from lifting, or taking a fall.
Not all back pain means a trip to the doctor, though. There are many ways you can self-manage your pain at home or with the help of alternative treatments. Here's our advice on how to treat lower back pain:
#1: Use heat and cold
It's a simple remedy many people overlook because they don't believe it can help to ease the pain. But, we promise you, it works better than you think!
Use cool pads or ice packs to help reduce inflammation and pain. You can wrap ice or a bag of frozen peas in a cloth or use a cold gel pack.
Using heat helps to improve blood flow to the area, relaxes the muscles, and reduces pain levels. There are many ways to use heat therapy. Hot baths, a warm shower, heat pads and wraps are easy to apply heat to the affected area. Work with your doctor or massage therapist to get their suggestions on which methods might work well for your pain.
We generally recommend alternating between hot and cold treatments, but you may find one works better for you. So do what feels right for your body and with the advice of a medical or alternative health professional.
#2: Adjust your posture
Did you find yourself sitting up straight the second you read that tip heading? Poor posture is a common problem, and one of the best ways to maintain good posture is to be mindful of it.
It's easy to get distracted and focused on your work. Soon, you're hunched over like a question mark, and your back is throbbing in pain. There are some simple ways to remind yourself about your posture throughout the day:
Get up and walk about at regular intervals
Put a sticky note on your desk or computer to remind you to straighten up
Set a reminder on your phone to stretch
Get a chair that supports your back and helps improve your posture
Good posture is also essential when you are walking or standing too. Remember to stand up tall as if someone is holding a string from the very top of your head. Pushing your shoulder blades together to meet at your spine can also help temporarily help correct your posture.
#3: Stretch
Your muscles are supposed to move and bend, so you shouldn't leave them in a static position for long periods. It’s why they tell you to get up and walk the aisles on long flights.
Take up yoga or learn some basic exercises to move those muscles in your lower back, helping them to stay supple. Not only does this work as a preventative measure for future back pain, but gentle stretches can help relieve pain too.
A simple stretch you can use right away is for your hamstrings (the muscles in the back of your thighs). Aim to carefully stretch your hamstrings a couple of times a day for about 15-30 seconds at a time. Stretching these muscles prevents them from tightening, which can lead to lower back pain.
#4: Avoid bed rest and move
When lower back pain starts, your first instinct may be to head back to bed and rest until it passes, but that’s a mistake! The longer you lay still, the stiffer your muscles become. When you eventually have to move, the pain will be worse.
Gentle movement, as much as you can handle, will help to ease the pain. Most back pain isn’t serious, so moving through the pain will have far greater benefits than not.
#5: Get better sleep
If you can’t remember the last time you bought a mattress, and your pillow looks ratty and flat, do yourself a favour and get new ones! A good night's sleep is vital for every part of your wellbeing.
Be mindful of the position you sleep in, too. The best ways to sleep are either on your back or side as they keep the spine and neck aligned. If you're a belly sleeper, it might be time to consider changing as this forces you to keep your neck twisted so you can breathe while you're sleeping.
Another helpful tip is to place a pillow between your legs at night. This helps to align your hips and can be beneficial in relieving lower back pain.
#6: Book a massage and relax
And if nothing else is working, booking a massage to treat lower back pain. Massage helps to relax and soften the muscles, and your massage therapist can work directly on all the areas affecting you and causing you pain.
A massage also helps relax you and reduces any tension you might be feeling from your pain.
If you are ready to finally find relief for your back pain and get your life back again, we'd love to help. Get in touch to book your massage treatment to banish that lower back pain once and for all.