About 60% of adults in the United States report experiencing lower back pain within the last 90 days.
For the vast majority of sufferers, the pain eventually dissipates after a few months. Unfortunately, that’s not always the case. In fact, one in five patients with lower back pain experience soreness for a year or longer.
Have you’ve tried seemingly everything to get rid of lower back pain but found little to no success? Read on to learn what steps you can take to relieve your nagging back pain once and for all.
Exercise Regularly
Aerobic exercise boosts blood flow, which helps get vital nutrients to your problem area.
That said, you don’t necessarily have to hire a personal fitness trainer or buy a gym membership. If you’re looking for something that’s easy on your joints and spine, try taking a walk at least three times per week. Start with a 10-minute walk and continue adding five minutes until you’re doing an hour per day.
Biking and swimming are just a couple more highly-effective aerobic exercises for lower back pain. Mix it up so you don’t lose interest.
Stretch Throughout the Day
If you’re looking for a solution to your lower back, pair aerobic exercise with stretching.
It’s easy to find Yoga poses that do an excellent job of opening up your hips. These include the Child’s Pose, Pigeon Pose, and Bridge Pose.
There are also a few static stretches you can do anywhere that help relieve lower back pain. For starters, the standing quad stretch involves pulling one of your feet towards your glutes while pulling your quad forward.
The best time to do this one is right before you go for your daily walk, but you can even do it while waiting in line.
Indulge in Massages
Much like exercise, massage therapy improves your circulation.
While you can go to a masseuse for a deep tissue massage, you can give yourself one as well. All you need is a foam roller or a tennis ball to do so.
First, find the spot that’s giving you the most trouble. Massage it with the roller for one minute, and repeat several times per day.
Passive heating opens up your blood vessels too. Therefore, it’s a good idea to finish up with a hot bath or shower.
Visit a Chiropractor
Six out of 10 American adults believe that chiropractic care effectively treats back pain.
Chances are, however, that you’ve already visited a chiropractor, if not several. While there are plenty of good chiropractors out there, they can be tough to find.
Before settling on a chiropractor, start by compiling a list of several local clinics. Read through online reviews carefully.
Once you narrow down your list to a few options, interview them to ask questions about their approach. But keep in mind that pain relief should only be the first step in any treatment. For example, Solution Chiropractic also focuses on correcting the underlying issue to keep it from getting worse.
Final Thoughts on How to Get Rid of Lower Back Pain
If you’re struggling to get rid of lower back pain, don’t lose hope. Make sure you try all the tips outlined above.
Remember that there are a few more lifestyle changes you can make to alleviate pain in your lower back as well. Since nicotine in cigarettes narrows your blood vessels, quitting smoking can help. Also, stress increases muscle tension, so stress-relieving activities like mediation may be useful.
Looking for more health tips and guides? If so, visit the health & fitness section of our blog today!