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Best Ways to Manage Low-Back Pain

Just the other week, I pulled out my lower back. I’m not even sure how it happened; it kind of snuck up on me this time. I say “this time” because this is an issue I’ve been dealing with since I was 21. I wretched my lower back muscles by sneezing. Sneezing! I’ve since learned that it can be pretty easy to pull out your low back through activities such as lifting, twisting or reaching for items on a high shelf. Even sneezing.

If you’ve been in the same boat as me, you know how debilitating the pain can be. Previously, doctors recommended bed rest and moist heat on the area for pain relief, but now they suggest that moving around and being active will help you recover more quickly. Here are some things you can do at home to get back to normal.
back pain, low back pain, back pain relief

Chill Out

Like me, you may be tempted to relax on a heating pad, which relaxes the muscles and masks the pain. However, the goal is healing, not masking! During the first day or two of the injury, use ice packs instead. This will reduce inflammation naturally. After that, you can switch to a heating pad if you like. Just make sure that whichever you choose, you stop treatment after about 20 minutes.

Keep Moving

Although you might want to hibernate in bed with that heating pad, it’s better to get up and keep moving to the best of your ability. You want to strengthen those muscles, and moving about can do just that. Just don’t lift anything heavy! You can tidy up, unload the dishwasher and walk your dog. In fact, activities like walking, swimming or bike riding are wonderful exercises for low-back pain. They are low- and no-impact workouts that really help with mobility.

Stretch and Strengthen

Stretching your low-back muscles will help keep them limber and can even minimize pain. As with any stretch when you’re in pain, take care that you move slowly and deliberately and don’t overdo it. Try lying down and pulling your knees to your chest one at a time, or doing a cat stretch, in which you arch your back up and down while on your hands and knees. Try these and other stretches for your low-back pain to see some relief.

Manage Pain With Massage

You know how great massage feels at any time, but there’s no better time for one when your back is hurting. You can head to a spa or call on someone you know to give you a rubdown at home. Massage will improve circulation, relax muscles and raise your endorphin levels, which helps you fight pain. Whether it’s through the human touch, a massage mat or chair, or even a therapy pool with jets of hot water, a massage can work wonders on your aching back.

These are all great ways to cope with low-back pain. If you’re still in pain after a week, however, you should check in with your doctor. You may have a nerve problem or another medical condition that needs to be addressed. It’s worth it to give these treatments a try, so you can get back to normal again.

Ali Lawrence

Ali is a content specialist for a tech company and blogs in her free time at MarCom Land. Her articles have been published by Her Fitness Hut,, and Ask Miss A.

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