Do you suffer from lower back pain? If so, you’re not alone. As explained by experts from NINDS, around 80% of Americans will experience back pain at some point in their lives. In fact, according to a shoulder specialist, your lower back pain can also cause shoulder pain. While many treatments are available for lower back pain, many prefer to treat it with home remedies first. Thankfully, some of them work. So, let’s explore science-proven home remedies for lower back pain. Try one or all of these remedies to see if they help reduce your discomfort.
Exercise Properly
If you want to get rid of lower back pain, one of the best things you can do is exercise properly. Exercise helps strengthen the muscles in your back, which can help support your spine and prevent pain. It also helps improve your flexibility and range of motion, reducing pain. Just stretch properly before and after your workout to avoid further injury. Remember that some types of exercise, such as contact sports, can worsen back pain. If you’re unsure what exercises are right for you, talk to your doctor or physical therapist.
Take Advantage of Heat or Cold Therapy
Heat and cold therapy are two more science-proven home remedies for lower back pain. Heat therapy, such as heating pads and warm baths, can help relax the muscles in your back and reduce pain. Cold therapy, such as ice packs and cool baths, can help reduce inflammation. Be sure to wrap ice packs in a towel before applying them to your skin to avoid further injury. You can alternate between heat and cold therapy to see which works better.
Be Careful What Type of Shoes You’re Wearing
The type of shoes you wear can contribute to lower back pain. High heels, for example, can put extra pressure on your spine and lead to pain. Wearing shoes that are too big or too small can also cause problems. If you’re unsure what type of shoes are best for you, talk to a podiatrist. Also, consider wearing supportive shoes, such as sneakers, when you’re exercising to help reduce pain.
Mind Your Posture
While many people think of posture as something that only affects your back, it can actually have an impact on your overall health. Poor posture can lead to back, neck, and shoulder pain. It can also cause headaches and fatigue. To improve your posture, be sure to stand up straight and sit up tall. Also, avoid slouching when you’re sitting or standing. A study showed that slouching can increase the pressure on your spine, which can lead to pain.
It’s true that lower back pain can be extremely painful and debilitating. However, there are things you can do to manage the pain and improve your quality of life. These science-proven home remedies for lower back pain can help. So give them a try. As a bonus tip, talk to your doctor before trying any of them to make sure they’re right for you.
