How To Get Rid Of Lower Back Pain 

(The 7 Best Ways On How To Get Rid Of Lower Back Pain)

Now, you finally can learn how to get rid of lower back pain for GOOD! Low back pain is a common global problem. The point prevalence of low back pain (LBP) in 2017 was estimated to be about 7.5% of the global population, or about 540 million people, suffering from back pain at any given time. 8 out of 10 people in the United States experience back problems at least one or more times. It is estimated that up to 84 percent of adults have low back pain at some time in their lives 

Who Doesn’t Want To Know How To Get Rid Of Lower Back Pain

We all want to know how to get rid of lower back pain, and to relieve it the fastest way possible. At best, backache can be frustrating, and at its worst debilitating. If you have ever awakened with a terrible backache, you may have also learned how quickly such an ailment can thwart plans you may have had for a day, a week,a month, or even several years. What brought you here is you’re curious to find out how to get rid of lower back pain, and I’m just the person to help you with it.

Fortunately, there are remedies on how to get rid of lower back pain. From exercising to getting better sleep to reducing your stress levels, to getting specialized treatments,you can choose from a variety of strategies. 

Back pain is considered chronic if it lasts three months or longer. It can come and go, often bringing temporary relief, followed by frustration and even despair. Dealing with chronic back pain can be especially exasperating if you don’t know the cause. 

Chronic lower back pain is less likely to be caused by injury to your muscles and ligaments and more likely to be due to issues with the lumbar disks, nerves, joints or vertebrae. There are several potential causes of chronic pain in the lower back.

In general, osteoarthritis (the most common type of arthritis) and degenerative disk disease (the natural wear and tear of spinal disks) are the root cause of many types of chronic lower back pain. However, lower back pain can also be caused by accident-related trauma and acute stress. Below are some causes of chronic lower back pain:

Lower Back Pain Causes

Myofascial pain syndrome

This is a chronic pain disorder. In this condition, pressure on sensitive points in your muscles (trigger points) causes pain in the muscle and sometimes in seemingly unrelated parts of your body. This is called referred pain.

This syndrome typically happens after a muscle has been contracted repetitively. This can be caused by repetitive motions used in the work you perform,hobbies, or by stress-related muscle tension.

While most people have experienced muscle tension pain, the pain and discomfort associated with myofascial pain syndrome persists or worsens. Treatment options include physical therapy and trigger point injections. Pain medications and relaxation techniques also can help.

A herniated disk

An adult’s thoracic and lumbar spine is made up of about 17 bones (vertebrae) stacked on top of one another. Between each set of vertebrae lies a cushiony disk, which helps absorb the pressure placed on these bones.Each disk is made up of an outer rind and an inner gel. A herniated lumbar disk occurs when the inner gel of one of the five disks in your lumbar spine slips or squishes beyond the outer rind, allowing this inner gel to press on surrounding nerves — causing pain. This slippage can be due to trauma or gradual, age-related wear and tear.

Facet joint damage

The joints connecting the five vertebrae that make up your lower back, called the facet joints, experience large loads of compressive force and stress. Over time, breakdown of the cartilage in your facet joints can lead to lower back pain.

Whether due to poor posture or repeated overuse, facet joint damage is often normally caused by osteoarthritis and can lead to inflammation, stiffness, muscle spasming and pain. In addition, when damage to a facet joint impinges a nearby nerve, it can lead to sciatica.

Lumbar compression fracture

A spinal compression fracture occurs when a vertebra in your lumbar spine essentially collapses in on itself. This is often due to osteoporosis, but can also be the result of trauma. This collapse can cause severe pain, and individuals suffering a lumbar compression fracture often experience sudden pain and limited spinal mobility.

Spinal stenosis

Lumbar spinal stenosis occurs when the spinal canal in your lower back narrows, placing pressure on nearby nerve roots. It can be caused by the formation of bone spurs, thickening of a nearby ligament or degeneration of a lumbar disk or joint.

When nerve roots become compressed, it can cause you lots of pain and in addition, spinal stenosis doesn’t just cause lower back pain, it can result in sciatica, pain that radiates down the lower extremities.”

Spondylolisthesis

If a lumbar vertebra slips forward — over the top of the vertebra below — it places a lot of compressive force on the lumbar disk that is separating the two vertebrae. As the lumbar disk deteriorates, it can cause lower back pain. Additionally, if the lumbar disk flattens from this force, it can lead to nerve compression and sciatica.

One of the more common types of spondylolisthesis, isthmic spondylolisthesis, is caused by a fracture in the small piece of bone, called the pars interarticularis, found adjacent to the facet joint. The fracturing occurence often happens when a person is young, although the pain isn’t felt until later in life, Spondylolisthesis can also result from degenerative or congenital causes.

Scoliosis

Your spine has a natural curvature, which takes the shape of an ‘S’ when viewed from the side — with your upper back curving backward and lower back curving forward. If your spine curves sideways when viewed from behind, however, it’s called scoliosis — a spinal deformity that can lead to back pain.

When the spine takes an abnormal curvature, it makes degeneration of the lumbar joints and disks more likely. In the majority of cases, scoliosis doesn’t require treatment, but severe curvature can place significant stress on the lower back and lead to pain.

Sometimes it can be difficult to pinpoint the cause of chronic back pain. If your doctor has exhausted all diagnostic options, it’s time to seek a second opinion from a back pain specialist. It’s important not to make rushed decisions or undergo extensive medical procedures until the origin of the pain is found. Not only may they not help; they could aggravate the pain.

If the source of the pain is not known or can’t be treated, your best option may be to work with your doctor on reducing the flare-ups and making the pain manageable with nonsurgical treatments. The next time you are wondering on how to get rid of lower back pain, (or if you are suffering from a lower back ache type pain at the moment), consider the following methods of how to get rid of lower back pain. Remember to always discuss how to get rid of lower back pain at-home remedies with your doctor before you make use of them.

Why You Should Use Lower Back Pain Relief Treatment Options Instead of Surgery Or Pain Medications

(1). The reason being is that surgery can cause:

• Reaction to anesthesia or other drugs.
• Bleeding.
• Infection.
• Blood clots, for instance in your legs or lungs.
• Heart attack.
• Stroke.
• Herniated disk.
• Nerve damage, which can lead to weakness, paralysis, pain, sexual dysfunction, or loss of bowel or bladder control.

(2). The downsides of being on long-term pain medication treatment is:

It’s Just A Passive Treatment – Medications are a passive treatment, meaning they don’t actively treat the underlying condition. They can help mask pain, but they aren’t going to be the only treatment option that will get you back to full health.

Because Higher Doses Are Often Needed – After a while, your body gets used to the opioid and higher doses are needed in order to maintain a certain level of effectiveness. And with higher doses comes an increased risk of complications. 

Because Of The Possibility Of Dependence and Overdose – Opioids also carry with them the potential for dependence and overdose. You can’t get addicted to physical therapy, but you can get addicted to painkillers, so you need to use them with caution.

At the end of the day, while medications can play a key role in your rehabilitation and recovery, they shouldn’t be the only treatment option you pursue. Medications are best used as part of a comprehensive treatment plan, so if you want to give your spine the best chance of recovering after an injury, talk to a doctor about the best ways to manage your pain.

By making certain healthy lifestyle choices, the majority of individuals with chronic back pain can avoid surgery or painkillers. If you experience back pain, you are aware of how unpleasant it can make you feel. Chronic back pain can prevent you from working or engaging in your favorite activities, whether it takes the form of low back pain or spasms that don’t go away, a sore neck, or leg discomfort from your sciatic nerve.

Back pain, regrettably, is extremely frequent. Eight out of ten persons have back discomfort at some point in their lives. Particularly low back pain is the biggest cause of disability worldwide, accounting for 2.6 million trips to the emergency room each year. Despite extensive study on back pain treatment in recent years, too many patients still experience back discomfort.

Lower Back Pain Right Side

What causes back pain on the lower right side?

Possible causes of lower back pain on the right side include sprains and strains, kidney stones, infections, and conditions that affect the intestines or reproductive organs. People should consult a doctor if they experience lower back pain on the right side of their body. 

How do I get rid of lower back pain on my right side?

Apply heat or ice for about twenty minutes frequently throughout the day to ease your pain and any inflammation. Try exercises for back pain and activities including walking, swimming, yoga and Pilates. Take over-the-counter pain relief such as ibuprofen. Stretch tight muscles for a few minutes every day. The type of treatment will depend on the cause and severity of the symptoms.

Treatment

A person can treat mild sprains and strains at home with rest, ice packs or heat packs, and over-the-counter (OTC) pain relievers such as acetaminophen and ibuprofen. For people with more severe sprains and strains, a doctor may prescribe muscle relaxants and stronger pain relievers to help manage symptoms.

Other treatment options may include:

• physical therapy
• gentle massage
• stretching exercises
• electrical muscle stimulation
• surgery

The 7 Best Lower Back Pain Stretches

Below are some exercises you can perform for lower back pain on the right side of your body due to a strain or sprain:

(1). Trunk rotation

The trunk rotation can help relieve tension in your lower back. It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis.

To perform the trunk rotation:

• Lie on your back and bring your knees up toward your chest, so your body is positioned as if you’re sitting in a chair.
• Fully extend your arms out to the sides, with your palms face down on the floor.
• Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds.
• Return to the starting position and repeat step 3 on your left side, again holding for 15–20 seconds.
• Repeat 5–10 times on each side.

IN SUMMARY

Perform the trunk rotation by keeping your knees together up toward your chest, gently rolling your knees to one side, and holding the position.

(2). Knee-to-chest stretch

The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.

To perform the knee-to-chest stretch:

• Lie on your back with your knees bent and your feet flat on the floor.
• Using both hands, grab hold of your right lower leg and interlace your fingers, or clasp your wrists just under the knee.
• While keeping your left foot flat on the floor, gently pull your right knee to your chest until you feel a slight stretch in your lower back.
• Hold your right knee against your chest for 30–60 seconds, making sure to relax your legs, hips, and lower back.
• Release your right knee and return to the starting position.
• Repeat steps 2–4 with your left leg.
• Repeat 3 times for each leg.
• To make this stretch more difficult, simultaneously bring your knees to your chest for 15–20 seconds. Do this 3 times, with each rep separated by 30 seconds of rest.

IN SUMMARY

Perform the knee-to-chest stretch by lying on your back and pulling and then holding one or both knees to your chest.

(3). Cat-Cow

The Cat-Cow helps increase flexibility and ease tension in your lower back and core muscles.

To perform the Cat-Cow:

• Get onto your hands and knees with your knees hip-width apart. This is your starting position.
• Arch your back by pulling your belly button up toward your spine, letting your head drop forward. This is the cat portion of the stretch.
• Hold for 5–10 seconds. You should feel a gentle stretch in your lower back.
• Return to the starting position.
• Raise your head and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch.
• Hold for 5–10 seconds, then return to the starting position.
• Repeat the Cat-Cow 15–20 times.
• You can also perform this move in a chair with your feet flat on the floor and your hands on your knees. This modification is a perfect way to sneak in a few stretches at work.

IN SUMMARY

You perform the Cat-Cow by arching your back for the cat pose, then letting your pelvis fall forward for the cow pose.

(4). Seated hamstring stretch

Tight hamstrings are thought to be a common contributor to lower back pain and injuries. This movement stretches the hamstring muscles to relieve tightness and release tension in your spine.

To perform the seated hamstring stretch:

• Sit on the floor with one leg straight out in front of you.
• Hook a standard bath towel around the bottom of your foot at the heel.
• Gently bend forward at your hips, bringing your belly down to your thighs.
• Keeping your back straight, grab the towel to help you bring your belly closer to your legs.
• Stretch until you feel mild tension in your lower back and the back of your leg.
• Hold for 10 seconds, rest for 30 seconds, and repeat 3 times.
• You can increase or decrease the tension of this stretch by grabbing the towel closer to or farther away from your feet.

As you become more flexible over time, you can increase how long you hold the stretch or reduce the time between reps.

IN SUMMARY

Perform the seated hamstring stretch by sitting on the floor with one of your legs extended, hooking a towel around the bottom of your heel, and using the towel to gently pull yourself forward.

(5). Pelvic tilt

The pelvic tilt is a simple yet efficient way to release tight back muscles and maintain their flexibility.

To perform the pelvic tilt:

• Lie on your back with your knees bent and feet flat. Your hands can be near the base of your head (as if you’re about to perform a sit up), or you can have your arms by your sides. The natural curvature of your spine will lift your lower back slightly off the floor.
• Gently arch your lower back and push your stomach out, stabilizing your core.
• Hold for 5–10 seconds, then relax.
• Push your pelvis up slightly toward the ceiling while tightening your abdominal and buttock muscles. In doing so, you should feel your lower back pressing into the floor. (Your pelvis should not leave the floor.)
• Hold for 5–10 seconds, then relax.
• Start with 10–15 reps daily, building up to 25–30 reps.

SUMMARY

Perform the pelvic tilt by flattening your back against the floor, tightening your abdominal and buttock muscles, and pushing your pelvis toward the ceiling.

(6). Flexion rotation

The flexion rotation helps stretch your lower back and buttocks.

To perform the flexion rotation:

• Lie on your right side with both legs straight.
• Bend your left leg, hooking your foot behind your right knee.
• Grasp your left knee with your right arm.
• Place your left hand behind your neck.
• Slowly rotate your upper body backward by touching your left shoulder blade to the floor. You should feel a mild stretch in your lower back.
• Repeat the rotation 10 times, holding each stretch for 1–3 seconds before slowly moving out of the rotation.
• Repeat steps 1–6 on your left side.
• SUMMARY
• Perform the flexion rotation by bending one leg, hooking your foot around your other knee, and slowly rotating your upper body backward by touching your shoulder blade to the floor.

(7). Supported bridge

You’ll use a foam roller or firm cushion to perform the supported bridge. This move helps decompress your lower back through supported elevation.

To perform the supported bridge:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips and place a foam roller or firm cushion underneath them.
• Completely relax your body into the support of the floor and the foam roller or firm cushion.
• Hold for 30–60 seconds and repeat 3–5 times, resting for 30–60 seconds between sets.

IN SUMMARY

Perform the supported bridge by positioning a foam roller or firm cushion underneath your hips and then relaxing your entire body.

The bottom line

Low back pain affects many people. Regular exercise and stretching are proven ways to help reduce back pain and prevent it from returning. Low back pain is a common condition that can be alleviated or prevented by regular exercise and stretching.

How Exercise Can Help Relieve Lower Back Pain

You may want to rest, but moving is good for your back. Exercises for lower back pain can strengthen the muscles of the back, abdomen, and legs. They help support your spine, reducing back pain. Always consult your health professional before exercising for back pain. Depending on the cause and severity of your pain, some exercises may be uncomfortable and may cause injury.

Exercise is good for back pain, but not all exercises are beneficial. Any slight discomfort at the beginning of the exercise should go away as the muscles get stronger. But if the pain is more than just slight and lasts more than 15 minutes during exercise, patients should stop exercising and consult a doctor. Certain exercises can make the pain worse. A straight-legged exercise like standing toe touches for example, puts more pressure on the discs and ligaments in your spine. They can also stretch the back muscles and leg muscles.

Below Is The 7 Best Exercises For Lower Back Pain

(1). Try: Wall Sits

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

(2). Try: Bird Dog

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a good way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

(3). Try: Partial Crunches

Certain exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

(4). Try: Hamstring Stretches

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

(5). Press-up Back Extensions

Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

(6). Try: Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

(7) Try: Pelvic Tilts

Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

Just in case one of the above exercises didn’t work out for you you can try any one of the below exercises as an alternative. 

(1). Honorable Mention, Try: Bridging

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

(2). Honorable Mention, Lifting Weights May Help

Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

(3).Honorable Mention, Try: Aerobic Exercise

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

(4). Honorable Mention, Try: Some Pilates Movements

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves. 

These Are The 7 Best Lower Back Pain Relief Treatments In 2023

(With These Treatments You’ll Finally Learn How To Relieve Lower Back Pain)

1. LIFESTYLE CHANGES AS A TREATMENT STRATEGY

(a). Eating an anti-inflammatory diet

A variety of health issues, including some types of back pain, can be prevented and/or treated by the foods we eat and how much of them we consume. Inflammation, which is a common cause of back discomfort, is your body’s natural defense mechanism against injury. Research has shown that nonsteroidal anti-inflammatory medicines (NSAIDs), such as aspirin or ibuprofen, as well as an anti-inflammatory diet may be as beneficial in relieving back pain.

Among the foods that reduce inflammation are:

• Blueberries, oranges, strawberries, tomatoes, beets, sweet potatoes, and other produce items with vivid colors.Fatty fish, including mackerel, sardines, and salmon.
• Green, leafy vegetables, such as broccoli, kale, collard greens, and spinach.
• Beneficial monounsaturated fats including canola oil, avocado, and olive oil.
• Almonds, walnuts, and other nuts seeds, including chia and sunflower and pumpkin.

Be sure to avoid foods that can promote inflammation, including fast food, processed foods, and foods that are high in saturated fat and refined carbohydrates.

(b). Get enough calcium (but not too much) 

Getting enough calcium and vitamin D helps ease back discomfort brought on by diseases that impair bone mass and strength, such as osteoporosis. Calcium is essential for strong teeth and bones.

Most individuals should consume between 600 and 800 international units (IU) of vitamin D per day and between 1,000 and 1,200 milligrams of calcium per day, depending on their age. The majority of patients shouldn’t consume more calcium than 2,000 mg per day since excessive calcium might worsen heart conditions and raise the risk of bone fractures.

Foods high in calcium include:

• Sardines and salmon in cans that have been boned.
• Dairy products including milk, cheese, and plain yogurt.
• Vegetables with leaves, like broccoli and bok choy.
• Tofu and soy beans.

If you find it challenging to get enough calcium in your diet, talk to your doctor, who can prescribe a calcium supplement or refer you to a registered dietitian for nutrition recommendations.

(c). Always Strive To Reach An Appropriate Weight

In the United States, approximately 40% of the population is deemed obese and more than 70% of people are overweight. Your back muscles and spine might be put under a lot of strain when you carry extra weight.

It can be challenging to lose weight, but doing so can help you manage your back pain, stop it from getting worse, and perhaps even avoid the need for painkillers or surgery. Call to make an appointment if you need assistance reducing weight.

(d). Don’t Wear High-Heels (If you’re a woman).

Although stilettos, pumps, and sandals with high heels may be stylish, they can throw the hips, lower back, and spine out of place, which causes back pain and strained and overused muscles. Over time, even heels with a platform or a block can be detrimental to your back.

If you’re not willing to part with your shoes, try to avoid wearing them for long periods of time. You could also choose lower heels, avoid pointy toed-shoes that squish the feet into an awkward position, and use gel or padded inserts to reduce the impact on your hips and spine.

(e). Move around more

You might be tempted to take a break from all physical activity when your back hurts, but doing so actually can make the pain worse. For many patients, a personalized combination of strength training exercises focused on the core (the abdominal and back muscles), flexibility exercises, and aerobic activity can effectively prevent and control chronic back pain:

2. At Home Treatment Strategies

(a). Use Hot/Cold Treatments

Another effective method is hot and/or cold therapy. This remedy is easy to implement, and it’s also an inexpensive option. Certain varieties of aches might be alleviated with the application of heat and/or cold. This may include lower back pain stemming from common causes, such as spinal stenosis. If you have sustained direct lower back pain from an injury such as a collision, a fall, or a sports injury, hot/cold therapy could be a solution.

Other kinds of aches that may be minimized from hot/cold applications include sore muscles from exercise, as well as a pulled muscle that results from straining the back.Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a day for up to 20 minutes each time. Wrap the ice pack in a thin towel to protect your skin. After a few days, switch to heat. 

(b). Allopathic Treatments

Analgesics, anti-inflammatory drugs, muscle relaxants and other medications can be used to help control chronic lower back pain. However, most come with undesirable side effects and are not intended for prolonged use. Prescription pain-killing medications generally shouldn’t be used as the first, the only or the long-term line of treatment for chronic lower back pain. Many of them are addictive and don’t address the root cause of your pain.

Opioids should be prescribed only after a thorough exam by a specialist and if other drugs have failed to provide pain relief. If you find yourself relying too much on addictive, pain-killing, medicationson to get through the day, it may be time to seek a second opinion. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.

(c ). TENS Therapy

TENS stands for Transcutaneous Electrical Nerve Stimulation and provides you with a lower back pain treatment option that you can do in the privacy of your own home. It works to treat back pain by sending out pulses to stimulate the nerves and trigger the body to produce endorphins, the body’s natural pain killers. Using a TENS unit to treat chronic or acute back pain has been proven to be an effective, drug-free way to manage pain. To learn how to get rid of lower back pain, please visit here.TENS

TENS

Electrotherapy is a non-invasive, and drug-free method of pain management. Transcutaneous Electric Nerve Therapy (TENS) is a low-risk method of pain relief and is the most effective treatment tool of a chiropractor. TENS devices use electrical stimulation in affected areas to treat pain, including arthritis, blood circulation, muscle pain and stiffness, and other pain related to injuries. The high effectiveness of TENS units in pain management has made them well-established during various types of physical therapy and pain treatment. for more information, please visit here. TENS.

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(d). Homeopathic Remedies

This holistic treatment strategy addresses the underlying causes and symptoms of lower back pain, which symptomatically speaking is the disruptive force, which we call disease. A homeopathic doctor takes these back pain symptoms into consideration and prescribes a treatment that will eliminate the symptoms and thereby reduce your pain. Homeopathic treatment is really gentle, unlike conventional medicine that has many side effects.

The practice of homeopathic treatment is like the practice of nature itself, it renders the patient less symptomatic, and helps to restore health and cure back pain. Homeopathic treatment for back pain activates the healing power within all of us, as well as provides the patient with lasting health and wellness relief. To learn more please visit here, Back Pain.

Freedom Kit with Backease Formula combines resonance Homeopathy, Ayurvedic herbs and seconds of the vertebrae and spinal nerves. It is believed that Biogetica’s approach to back pain uses a combination of natural ingredients from resonance homeopathy and ayurveda with the aim of supporting the normal function of ligaments, muscles or nerves related to the spine. For more information please click here.

Learn how to get rid of lower back pain with a Chirp Wheel

If you’ve tried yoga, chiropractors, massages, massages guns, inversion tables, and stretches but never got anywhere as far as lower back pain relief is concerned, your solution has arrived! For more information about the Chirp Wheel and how to get rid of lower back pain, please click here, Chirp wheel.

(e). Mindfulness and Meditation

This involves maintaining attention or awareness of your lower back pain at the present moment without making judgments. This also involves altering and/or enhancing your state of mind to better cope with the physical and emotional aspects of the condition which can include depression, irritability, anxiety, fear-avoidance, self-efficacy, and catastrophizing. You may get referred to a rehabilitation psychologist. This specialist may recommend meditation, yoga, tai chi and other cognitive and relaxation strategies to keep your mind from focusing on pain

(f). Improper Diet And Being At A Healthy Weight

Some diets are just too inflammatory, especially those high in trans fats, refined sugars and processed foods. Consult with your doctor to see if your diet could be contributing to your chronic back pain and how you could change it. Maintaining a healthy weight could also help lessen your back pain by reducing the pressure on your spine. If you need help, ask your doctor for advice on a diet and exercise plan that may work best for you.

(g). Lifestyle Changes 

When you have chronic lower back pain, it’s important to accept what you can, and what you can’t do, and simply roll with the punches. The key is to listen to what your body is telling you and pull back on the throttle a bit with your daily activities. Take a break when painting your house, or make multiple trips when carrying groceries. Take notice of the activities that worsen your pain and avoid them if possible. Not only could this help your back feel better, it could also prevent the underlying condition from advancing.

Another important lifestyle change to try is giving up smoking. Research suggests that if you smoke, you may be four times more likely than nonsmokers to have degenerative disk disease or other spine problems. Nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away vital nutrients from the spongy disks that cushion your joints. A healthy spine keeps your back flexible and its muscles from getting stiff and sore. Nicotine is scientifically known to accentuate pain and delay healing.

(h). Exercise to Loosen Muscles

Although it may seem counterintuitive to exercise when lower back pain is causing you misery, the right kind of movement can help eliminate the discomfort. It’s always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if you’re suffering from lower back pain.

First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add more stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if you’re already experiencing pain.

Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.

Being sedentary will allow the muscles around the spine and in the back to become weak, that in turn can cause less support for the spine and lead to long-term pain. This is why exercising and/or keeping up with your usual level of daily activity is crucial.

(I). Stretch and Strengthen Your Core Muscles

Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. The time to do this is first thing in the morning, but if you’re older or worried about overdoing it, you can stretch and do your strengthening exercises later in the day when your body is warmed up. Pilates, Yoga, and tai chi are excellent ways to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lower back is to lie on your tummy and lift up your legs and arms in the flying position.

(J). Keeping Good Posture

The following guidelines describe good posture when standing, sitting, and lying down:

Standing

• Stand with your feet flat on the floor, shoulder width apart.
• Stand tall, as if a string is pulling upward from your head, and let your arms relax by your sides.
• Pull your belly button gently toward your spine.

Sitting at a desk or table

• Sit with your back straight and shoulders back.
• Keep your feet flat on the floor. Do not cross your legs or ankles.
• Rest your forearms on the table while keeping your shoulders back.
• Your chin should be parallel to the floor, and your ears should align with your collarbone.
• Switch sitting positions often.
• Avoid crossing your legs or ankles.
• Keep your shoulders relaxed by resting your forearms and elbows on a desk or table.
• Avoid twisting at the waist, turn the whole body instead.
• Stand up frequently.
• Take short walks.

Lying down

• People can have good posture while lying on their back or side. Make sure to keep the spine aligned and avoid twisting at the waist. Placing a pillow underneath or between the legs can help relieve back pain.
• People should avoid sleeping on their stomachs because this position forces the neck to twist, putting excessive stress on the neck, shoulders, and back.

(k). Getting Adequate Amounts Of Sleep

When you have back pain, sleeping can be hard. It can be a vicious cycle because when you don’t get enough sleep, your back pain may feel worse. A poor sleep position can also aggravate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.

Melatonin

There has been some evidence that melatonin supplements can help reduce lower back pain. In a 2015 study, researchers found a significant reduction in pain intensity during movement and at rest in patients with back pain. Here’s a dual way to learn how to get rid of lower back pain:, (1). Taking melatonin will enable you to sleep better at night which means you’ll be getting adequate amounts sleep and (2). Taking it in the first place will result in a substantial reduction of pain in your lower back.

(l). Getting Better Shoes

Whatever happens to your feet will impact the rest of your body, such as your lower back and hips. Improper footwear can increase stress and strain through the spine and limbs, and over time, this can cause lower back pain. So taking care of your feet by wearing the most suitable shoes is incredibly important.The way that your shoes fit is another important factor: if they are too tight, resulting in foot pain may cause you to change your walking gait, and that can lead to stress on the back. On the flip side, wearing shoes that are too big can cause you to compensate by changing your walking gait. Getting orthotic insoles is one way for you to ensure proper mobility and be a key factor on how to get rid of lower back pain.

(m). Practice Yoga

Regardless of the type and severity of your back pain, yoga can substantially reduce your symptoms. There are a few patients that are able to avoid pain medication and surgery altogether. According to a July 2017 study in the journal Annals of Internal Medicine, patients with chronic back pain were less likely to take pain medication after participating in a 12-week yoga practice, which in this study was comparable to the results of patients who participated in physical therapy. Weight loss may seem impossible if you have a weak back and experience back discomfort frequently. If your back hurts but you still want to lose weight, yoga may be the answer. By maintaining excellent posture, you may start guarding your back in the right direction and reduce weight at the same time. These straightforward yoga poses can help you achieve just that. Once your back starts to feel a lot better and you want a more challenging way of strengthening your lower back while simultaneously losing weight, please visit here for more information.

(n). Give Up Smoking

Surprised? Smoking reduces blood flow and hinders tissues from receiving oxygen and nutrients, which can weaken the muscles in the back and spine. The outcome is persistent back pain.When you’re ready to stop smoking, talk to your doctor about quitting aids like nicotine gum or patches or prescription drugs. Consider a nicotine cessation program as well, which has been proven to assist people in quitting smoking permanently when combined with medication. Surgery should only be used to relieve back pain in patients with severe problems or after less invasive options have failed. For the majority of people, long-term relief from back pain can be achieved by dietary adjustments and alternative therapy.

3. Exercising As A Treatment Strategy

Although you might want to relax, moving is healthy for your back. Leg, stomach, and back muscles can all be strengthened with exercises for lower back discomfort. Your spine is supported by them, which reduces back pain. Before beginning any back pain exercise, always consult a medical expert. Certain exercises might not be advised and even be detrimental depending on the origin and severity of your pain. some exercises you might want to try are:

(1). Partial Crunches

Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

(2). Hamstring stretches

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

(3) Avoid: Leg Lifts, But Instead Try:

Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor. Slowly lift the straight leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

(4). Try: Wall Sits

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

(5). Try: Press-up Back Extensions

Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

(6). Try: Bird Dog

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

(7). Try: Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

(8). Try: Pelvic Tilts

Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

(9). Try: Bridging

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

(10). Try Lifting Some Weights

Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

(11). Try: Aerobic Exercise

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

(12). Try: Some Pilates

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves. For further instructional pilates exercises please visit here.

4, Injection Based Treatments And Physical Therapy TreatmentsTo Get Rid Of Lower Back Pain

Nerve ablations, Nerve blocks, epidural steroid injections, and other types of injection-based procedures are available for chronic lower back pain. They are used when the source of the pain is known and can sometimes help rule out certain causes if the treatment doesn’t work. Injections may stop or reduce pain for a certain period of time, but are not intended as long-term solutions and shouldn’t be used in or by itself.

Various Physical Therapies On How To Get Rid Of Lower Back Pain

Physical therapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They also can teach you specialized exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases — but it takes time.

5. Alternative Treatments To Get Rid Of Lower Back Pain:

Alternative Treatments

Acupuncture, massage, biofeedback therapy, laser therapy, electrical nerve stimulation and other nonsurgical spine treatments can also make a difference for chronic back pain. Talk to your spine specialist about alternative treatments that could benefit you.

6. Invasive Procedure Treatments To Get Rid Of Lower Back Pain

If a bulging disc is putting pressure on a nerve, your surgeon might recommend a discectomy to remove some disc material. Or a laminectomy might be recommended to decompress an area where there is pressure on the nerves or spinal cord. Spinal fusion may be done to help stabilize the spine. Like all surgeries, these carry risks and aren’t always successful. So they should be options of last resort.

7. Revolutionary, New, Cutting-Edge, Treatments To Get Rid Of Lower Back Pain

The revolutionary,new, Back Pain Breakthrough is the #1 Doctor endorsed and developed a quick-fix on how to get rid of lower back pain and sciatica. It was created and is backed by several studies published by prominent authorities, like the National Center for Biomedical Information (NCBI). On the other hand, Dr. Steve Yang brings with him years of back pain experience and expertise, particularly in the area of back pain, whether acute, chronic, muscular, spinal related, or sciatica. So.If you’re one of the millions of people who have been suffering with back pain for 6 months or more, tried all other remedies, even bought other programs but nothing seems to work… Now, you finally have a proven method on how to get rid of lower back pain! If you want to wake up each morning and notice that you no longer have back pain please click here now.

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Dr. Steve Young DPT, MPT, CSCS has 31 years experience and is one of the world’s leading Back pain specialists and injury prevention experts. He’s helped more than 31,591 people to completely eliminate their joint pain. His clients include every-day people, working with world’s top athletes from NFL footballers, to NBA players, MMA fighters and Hollywood actors who are performing physical roles and even nursing home residents. Click here for more informatiom,

Back Pain Relief 4 Life is a set of exercises that will show you how to get rid of lower back pain. It does not involve any medications or surgery and can be performed in the comfort of your own home. It was created by a Certified Strength and Conditioning Specialist (CSCS). He has numerous successful case studies of showing people how to get rid of lower back pain.  People in over 27 countries have used his techniques on how to get rid of lower back pain. He also lays claim on having the internet’s largest video database of client success stories of how people using his methods showed them how to get rid of lower back pain. If you’re ready to be shown how The Back Pain Relief 4 Life can show you how to get rid of lower back pain, Please click here now.

Learn How To Get Rid Of Lower Back Pain In This Amazing Video

What really causes back pain. (It almost never has anything to do with the bones)
Why yoga, pilates and other basic stretching exercises may be doing more harm than good.
The easy way to unlock a spasming back. The relief can be rapid and wonderful…
How doing these simple movements regularly means you may never suffer back pain again…

Back Pain Miracle is, of course, one of the most practical  programs for teaching people how to get rid of lower back pain. If you follow the easy step-by-step instructions, you could well be on your way to a pain-free lower back.  It gets the spine moving and helps release tension in certain muscles of your body responsible for your lower back pain woes. According to the official website, Matt’s plan heals your back pain by slowly and gently mobilizing the back and spine, letting go of the pressure, making space between the spinal discs, and releasing the tension that could bring about the pain. The Back Pain Miracle is a proven back pain recovery system. For only $47, you get access to Matt’s demonstration of what helped him and his close friends learn how to get rid of lower back pain. For more information please click here. 

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CONCLUSION

We hope you enjoyed our blog post, about the best ways on how to get rid of lower back pain. Suffering from back pain myself, I always have a good feeling inside when I can give people good, sound, treatment options, on how to get rid of lower back pain, especially if its backed by scientific studies and hoards of satisfied customers. My goal with each and every one of my blog posts is to give each person who visits my site enough information to make an informed decision about the topic that is being discussed. With the wealth of information at your fingertips, it’s as if you had a personal coach helping you get rid of your lower back PAIN! It is my hope that by digesting the information in this article that you can learn how to get rid of lower back pain, and thereby enhance your health and life in general. By the way,please let me know how some of these strategies on how to get rid of lower back pain are working for you, after you’ve in fact ordered it in the comments below, Thanks!