How to relieve lower back pain?

Lower back pain (lower part of the spine) is becoming increasingly common with age. According to one study, it affects more than 60% of people over 60. The most common causes of lower back pain include vertebral fractures, herniated discs, osteoarthritis, lumbar stenosis, and muscle and ligament injuries. Discover how to relieve lower back pain with these 8 tips.

Opt for a lumbar support belt

A lumbar support belt helps to support the back to limit the exhaustion of the muscles that are affected when suffering from lumbago. It can be worn when you are already experiencing lower back pain. But it can also be worn preventively to avoid pain when carrying heavy loads. However, you must not fall into the trap of wearing it daily and all day long. It is useful occasionally in cases of extreme pain or during strenuous activity, but in the long term, it can cause muscle atrophy, i.e., loss of muscle mass.

A multitude of lumbar support belts are available to you, but if you have to choose one, opt for a self-heating lumbar support belt; it will support you while providing warmth capable of alleviating pain.

Perform massages

As with neck pain, massages are an excellent alternative to reduce or even completely eliminate pain. Your muscles will be more relaxed, and lower back pain will be lessened. To do this, you can either go to a salon or massage yourself by placing your hands on your lower back and making slow and pronounced rubbing movements. Repeat the operation until you feel some relief. Additionally, you can also use a specific massager for the lower back.

Visit a healthcare professional

Continuing with massages, you can, as with neck pain, consult an osteopath to relieve pain. After a consultation with a professional, the pain will not be reduced immediately but a few days later. Furthermore, it is not advisable to see an osteopath during an acute lumbar inflammation crisis but rather a few days later to avoid aggravating the pain following the manipulations performed by the professional. The osteopath can then advise you on some exercises to do at home, or refer you to a physical therapist.

Consistently work on your posture

Moreover, despite massages and visits to professionals, it is important to always work on your posture to limit pain. Indeed, always walk with your head and back straight, avoiding rounding your back as much as possible, especially when sitting. Take regular breaks if you have to sit for many hours in front of a computer.

Don't stay inactive

It may seem contradictory, but when suffering from lower back pain, it is important to stay constantly in motion and not enter a phase of inactivity despite the pain. Indeed, suffering from lumbago and remaining inactive risks entering a vicious cycle. Continuing usual activities would allow for faster recovery and also prevent relapses a few weeks later.

⚠️ Continuing activities does not mean exhausting yourself, but it means continuing to perform regular, gentle movements that help limit pain.

Exercise

In the same vein as the previous point, we find the practice of regular physical activity and sports. Not only is it good for your health, but in addition, certain activities such as walking, swimming, yoga, or cycling can limit back pain and thus heal faster. However, if you suffer from lumbago, we advise against combat sports, tennis, basketball, volleyball, gymnastics, weightlifting, deadlifts, or squats with a bar, as all these practices will accentuate your lower back pain.

Drink water

Water, the source of life, is the most effective remedy against lower back inflammations. Indeed, the more hydrated you are, the more your toxins will be drained, and the faster the inflammation elimination process will be. In other words, good hydration can effectively calm lower back pain. We recommend drinking a minimum of 1.5L of water per day.

Stretch as often as possible

Stretching your muscles daily and as often as possible would reduce lower back pain by 80%. Here are 3 exercises to perform regularly to stretch your lower back:

• On all fours, knees spread, hands aligned with shoulders. Bring your buttocks to your heels until you are sitting on them. Without moving your buttocks, extend your arms forward and hold the position for 15 to 20 seconds. Repeat 10 times.

• Lying on your stomach, elbows tucked into your body, look at the floor to align your spine and the rest of your body. Slightly raise your head looking straight ahead, and gently arch your back. Hold the position for 10 seconds while breathing deeply. Return to the base position and repeat 10 times.

• Lying on your back (on a mat, preferably on the floor) with a small pillow under your head, extend your arms horizontally and bend your knees. Then, pivot your knees from side to side, making sure to place them firmly on the floor each time while keeping your shoulder blades on the floor. Hold the position for a few seconds on each side and repeat the exercise 10 times (5 times per knee).