Low back pain is the most common medical ailment on Earth. Every day, millions of people suffer from lower back pain, which is often caused by muscle strain, tension, or spasms. While many people take over-the-counter or even prescription medications, there are safe and natural ways to treat and even prevent this type of pain.
bread relief
The first step in treating lower back pain is to increase blood circulation to the area. The circulation of blood speeds up the healing process and begins to reduce pain quickly. This assumes that the pain is caused by temporary muscle spasms, tension, or strain. Here are some quick methods you can use to get blood flowing to the area.
- Extension
- Massage
- Heat Application
Stretching helps activate circulation in muscle tissues. Remember not to bounce, but to gently stretch slowly until your muscles begin to respond. Massage can also start circulation in the back. Be careful with the massage, as too much force can cause even more problems. Applying heat to the area can also loosen the muscles and start the healing process.
Strengthening of the back muscles
Once your back pain subsides, you can take steps to further reduce pain and even prevent some back pain from occurring by strengthening your muscles. While you can’t prevent all back pain events from occurring, you can reduce the chances of experiencing low back pain.
- Walking
- To run
- Cycling
- Swimming
- Aerobics and Yoga
The key to working your muscles is to do it indirectly through exercises like walking, jogging, bicycling, and swimming, which help strengthen all your muscles. The muscles of the lower back act in support of these exercises, which means that they gradually gain strength and tone while not being worked directly. Swimming is an excellent exercise in this regard because the back muscles can be worked without exerting any direct pressure.
Once you’ve toned your back muscles, you can strengthen the muscles directly through targeted aerobic exercises and yoga. Yoga is an excellent exercise because it emphasizes stretching, positioning, and creating enough blood flow to help build and tone muscles. Also, stretching alone helps break up muscle tension and, combined with the breathing techniques and meditative aspects, makes yoga a wonderful means of reducing low back pain.
Other pain relief methods
There’s nothing wrong with over-the-counter medicines, like aspirin, that help increase blood flow and relieve pain. You can use these medicines with stretching and other exercises to help get pain relief faster.
Prescription medications are generally reserved for when damage has occurred to the area of the muscle, a more serious condition compared to a simple strain or spasms. In the end, getting rid of lower back pain means a combination of strengthening, stretching, and increasing blood flow to muscle groups to get your back feeling better fast.