Fitness Magazine

Proven Ways To Deal With Lower Back Pain

By Lyndsay @balancebrunette

There’s nothing worse than waking up one day with back pain and realizing that you’ve somehow hurt your back. You begin hobbling around and feeling sorry for yourself, wondering why this sudden onset of back pain has appeared. While there are many reasons for back pain to happen, it can be difficult to pinpoint precisely what has caused it this time, especially if you’ve not done anything strenuous that could have triggered any pain. It’s a frustrating time, but there are many things that you could do to ease the pain, both long term, and short term. Here’s a guide on how to relieve lower back pain so you can get on with your day.

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Short Term


You’ve probably come across the term NSAIDS before, but for those that don’t know what it means, it stands for non-steroidal anti-inflammatory drugs. These are basically paracetamol and ibuprofen. While they might not take all of the pain away, they will undoubtedly relieve some of it so that you can try and continue your day. Try to take them at different intervals so you can make the most of having pain relief in your system. Remember though to follow the guidelines on the packet.

Back massage

One of the easiest and quickest ways of relieving pain is by massaging the area, so why not get a loved one to give you a gentle massage on your back? You can also buy vibrating back massagers that will also apply heat to the area, providing more relief. You can use this while watching television or sitting up in bed. They’re relatively inexpensive, but are without a doubt worth the money that you pay for them! They are also useful to have even when you’re not experiencing back pain, because you can use them for a short while daily, and this might eliminate the onset of back pain, to begin with!

Hot and cold compress

As mentioned above, applying heat to the affected area can help soothe the pain, but using ice packs will also have a soothing effect too. Ice helps to eliminate any swelling in the area that could be causing you pain, and will also numb the bottom of your back. Try alternating hot and cold compresses so that you can get the most out of the pain relief.

Keep moving

While your back pain might be making you feel like you don’t want to move, it’s important to try and keep your mobility up so that you don’t end up seizing up again when you come to move. Also, moving will warm up your muscles and help relieve the pain naturally too, just make sure that you’re not doing anything too strenuous to avoid damaging your back even further.

Proven Ways To Deal With Lower Back Pain

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Long Term

Know when to speak to a GP

Having back pain doesn’t always mean that you need to see a Doctor, sometimes simply following the short term methods above will get you back on your feet in no time. However, if the back pain doesn’t subside or you’re experiencing other symptoms with it, then you should make an appointment to see your GP. Symptoms like incontinence or fever might mean that you have an infection that is causing the pain. So, if you’re experiencing anything other than the pain, it’s time to make an appointment to help get to the bottom of the problem.

If you have spoken to your Doctor regarding your back pain, they may have prescribed you stronger painkillers. Remember that it’s essential to follow the dosage instructions correctly. Misuse can lead to much bigger and much harder to cure health problems, including organ failure and addiction.

There’s also a chance that when speaking to your doctor about your back pain, they’ll recommend going to see a Physiotherapist, and it’s definitely something you should consider! Physiotherapists will help you change small things that may be contributing to your back pain, such as your posture, the way you walk, the way you sleep, or even something as simple as which arm you hold your handbag. These changes, along with exercises they will give you, will help relieve your back pain over a longer period. However, the effects of this will be much longer-lasting than any short-term solution.

Keep yourself fit

Being fit and healthy is important in ensuring that your health is good in general, but it can also contribute to eliminating your problem with back pain. Exercising often so that you can build up muscle strength in your back and your abdomen is important. Sometimes a lack of muscle strength in your abs can be the reason for your sudden onset of back pain. You can do some exercises at home, which can strengthen your core and hopefully avoid this problem happening again. If you have been to see a Physiotherapist about your back pain, try performing the exercises they have recommended. While they may not be giving you a strenuous workout, they’ll help support your back in the long run.

Lose weight if needed

Another major reason for people experiencing back pain is because they need to lose weight. The spine is a strong bit of bone, but it can only hold up and support so much weight. Women with large breasts often struggle with back pain, too, because of the weight that the spine needs to support. Consider losing some weight, not only to eliminate the chance of back pain occurring, but for your general health, too.

Unfortunately, there are no magical cures for your back pain. There are no ‘hacks’ that you can try out; it’s just taking care of yourself, plain and simple. Remember that if you’re experiencing anything other than just the pain, see a GP. Keep yourself fit, healthy, and within the right BMI range and you will notice that your back problems might virtually (if not wholly) disappear!

Thank you for reading!

Proven Ways To Deal With Lower Back Pain

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