Dealing with persistent lower back pain can be both exasperating and incapacitating. Fortunately, there are numerous methods available to help you cope with this discomfort, such as engaging in physical activities and seeking manual therapies. Continue reading to discover our six most effective strategies for alleviating your lower back pain.
Exercise can help strengthen your back and core muscles, which can alleviate some of the strain on your back and improve how it functions.
Happily, it doesn’t matter what form of exercise you choose. It’s important to find an exercise programme that fits your needs and abilities – it should be something you enjoy doing!
Get professional treatment
Evidence shows that seeing a professional therapist who understands how to treat lower back pain can be very beneficial.
Osteopaths and physiotherapists are trained to diagnose the causes of lower back pain. They will be able to assess any underlying issues and offer personalised advice on the best way to reduce your pain and improve your overall health.
Make ergonomic changes
One of the best ways to reduce your lower back pain is to make ergonomic changes, both at home and in the workplace.
You can start by using wrist rests or armrests while typing and make sure you have a comfortable chair with good lumbar support. Additionally, having a footrest may provide additional comfort for your lower back.
Other simple tricks, such as setting the top of your computer monitor slightly lower than eye level, can help prevent excessive strain on your neck and back during long working hours.
Try heat therapy to reduce lower back pain
Heat therapy can have a beneficial effect on muscular aches and pains, and it can be particularly helpful for lower back pain. Applying heat to your lower back can relax tense muscles and improve blood circulation to the area.
Try using a warm compress or heating pad, taking hot showers or baths, or getting a therapeutic massage with hot stones.
Massage your sore muscles to reduce tension and pain
Massage can help to loosen tight muscles in the lower back that may be contributing to your pain, while also increasing blood flow and helping with relaxation.
Ask a friend or loved one to massage your sore spots, or consider booking a massage appointment with a licensed therapist. A therapeutic massage can not only improve mobility but also provide emotional relief and relaxation.
Stretch your muscles to increase circulation & flexibility
Stretching can help to reduce tension in the muscles of the lower back, which can be a source of chronic low back pain.
Take ten minutes to perform slow, gentle stretching exercises for both your upper and lower body. Focus on areas that feel tight and sore, bettering your body’s ability to heal itself with improved flexibility and circulation. Make sure not to stretch too deeply as this could aggravate existing injuries.
If you need guidance on how to stretch, try this head-to-toe workout from our Pilates instructor, Claire.
Need help with your lower back pain?
Just get in touch – our expert teams in Dunstable and Leighton Buzzard are on hand to help!