7 Easy Ways to Treat Lower Back Pain at Home

Living with lower back pain and struggling? Stress no more, here at 7 easy ways to treat lower back pain in the comfort of your own home.
Exercise increases blood flow, which can help to carry your body’s own healing properties to problem areas of your back.
There it is. That dull aching sensation in your lower back has returned. What was it this time? A project that had you sitting at your desk for hours? A long road trip? A sudden movement that your body wasn’t ready for?

The cause of lower back pain takes many shapes and forms and how long it lasts can vary. Don’t worry, you’re not alone in this tiresome journey. One in four Americans have experienced lower back pain at least once and almost everyone can expect to experience some type of back pain at one point in their lives.

Fortunately, there are some simple things you can do in the comfort of your own home that can help relieve mid to lower back pain. However, if you’ve been injured, feel numbness or a tingle sensation in the legs, you should consult with a medical professional. Here are 7 easy ways to treat lower back pain at home.

  1. Regular Exercise
    Exercise increases blood flow, which can help to carry your body’s own healing properties to problem areas of your back. Staying active can help with maintaining overall balance, increasing bone density and preventing strain to your back. Just don’t over do it, and remember to warm up first. Which leads to our next subject…
  2. Daily Stretches
    Everything in your body is connected. The muscles in the back of legs (hamstrings) are connected to your lower back (lumbar). Most people that have lower back pain also tend to have limited flexibility in their hamstrings. By performing some simple stretches on a daily basis, particulary ones that focus on the hamstrings, glutes and lower back, pain can reduced and prevented from returning. No need to do an hour of yoga everyday, just find a short routine like these that you can commit to doing everyday. Consistency is key so try to make it a habit.
  3. Heat things up
    Contrary to popular opinion, ice should be used for serious back injuries that involve muscle tears. Most back pain is caused by tiny patches of cramping muscle tissue, ice will only make these areas even tighter. Heat is a much better option. It will help relax and loosen the muscles. Warm baths, heat patches, or warming creams and oils are all great options.
  4. Stay strong
    Once the initial low back pain has receded, work on building the strength in the muscles that support your lower back to avoid future episodes of back pain. These muscles help maintain alignment of your spin and posture. Pro tip: hire a trainer for one or two sessions to show you proper form for resistance exercises like deadlifts and good mornings. A common mistake is to hyper-extend or “arch” the lower back too much and a good trainer can help avoid this.
  5. Practice good posture
    Maintaining proper posture throughout the day is a sure way to maintain and prevent lower back pain. So many times people fall into “desk posture” or “text posture” in the images below. Remember what mom used to say and sit up straight.
  6. Get better back support
    If you can’t build the support you need to help your lower back pain, buy it. There are great products on the market like BackShield to provide you the support you need to reduce and prevent lower back pain. Using ‘Lift-Zone’ technology BackShield will reduce the weight and strain on your lower back while you’re sitting at home, at your desk or even in the car. Get yours today and say goodbye to lower back pain the easy way.
  7. Think ergonomically
    Create an environment for yourself that prevents the causes of lower back pain. If you work at home, this can be done by using products like BackShield or simply designing a workspace where you don’t have to hunch over to see your computer monitor or hyper extend in order to reach everyday items. If you work from an at home office, make sure you use a desk chair that properly supports your lower back and allows you to keep your feet firmly planted on the floor.

Even if you take just one thing away from this article, it can go a long way in reducing and eliminating lower back pain. Try these 7 easy ways to reduce lower back pain at home today and let us know how it goes in the comments below. We are listening and we’ve got your back.