6 Ways to Reduce Your Lower Back Pain

Lower Back Pain

If you’re suffering from persistent lower back pain, you’re certainly not alone. However, it is not important that if you go to the gym or deadlift heavy weights, you will experience lower back pain. It is important to know that millions of people struggle with lower back pain, which can make even the simplest daily activities a challenge.

Severe or chronic lower back pain requires the expertise of a pain management doctor or pain medicine specialist; therefore, it is advisable to seek immediate medical help if your lower back pain is persistent and increasing.

However, here are 6 simple ways that will help you reduce your lower back pain.

1. Increase Your Endorphin Levels

Endorphins are natural hormones produced by your body that can help block pain signals from reaching your brain. Moreover, endorphins have the ability to reduce depression, stress, and anxiety—all of which are linked to chronic back pain and frequently make it worse.

Activities like aerobic exercise, massage therapy, or meditation boost your endorphin levels, providing a natural remedy for lower back pain.

2. Get Sufficient Sleep

Pain is a leading cause of insomnia, making it difficult to fall asleep or stay asleep throughout the night. Inadequate sleep, in turn, can worsen your back pain, creating a vicious cycle. Getting enough restorative sleep is important for your body’s tissues to heal and recharge.

If you’re struggling with sleep due to lower back pain, consult a pain management specialist who can recommend lifestyle changes, medications, or other treatments to help you get the rest you need.

3. Make Your Core Muscles Strong

The muscles in your abdomen and back play a critical role in supporting your lower spine. These muscles don’t get a good workout during everyday activities, so they need to be specifically targeted through exercise. Simple exercises, like sitting upright on an exercise ball for 30 minutes a day, can engage your core muscles and help alleviate lower back pain.

A physical therapist can recommend a tailored exercise program to strengthen your core and improve your condition. However, if you still feel your lower back pain is not going away, consider seeing a pain management doctor.

4. Engage Your Brain in Different Activities

Pain is more than just a sensation-– the way your brain interprets and processes pain signals plays a significant role in how you perceive your pain. Try performing meditation and other mindfulness techniques to help your brain reduce or ignore some pain signals, providing relief from lower back discomfort.

You can find and learn about various mind-body techniques and apply them to reduce your lower back pain. You can also take advice from your physician on your daily activities and diet. If this also does not reduce your pain, then your physician can refer you to a pain management specialist.

5. Perform Hamstrings Exercises

Tight hamstring muscles in the back of your thighs can put stress on your lower back and sacroiliac joints, contributing to pain. Gentle hamstring stretching exercises, performed carefully and at least twice daily for 15-30 seconds each time, can help alleviate this often-overlooked contributor to lower back discomfort.

6. Consider Over-the-Counter Pain Medication

If the pain persists despite trying the above methods, you may consider taking over-the-counter pain medication. These medications can help reduce inflammation and alleviate lower back pain.

However, it’s important to follow the dosage instructions carefully and consult with your primary care physician if the pain persists or worsens.

Seek professional help if your lower back pain persists or worsens despite trying these remedies. If you are unable to find relief for your back pain from a general physician, it is essential to seek medical attention from a pain management specialist to begin a proper lower back pain treatment and get relief from your lower back pain.


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