Lower back pain hurts. It not only bodily discomfort, but can cause stress, affect us at home and work, and affect how we interact with family and with friends. Here’s our top three tips to reduce lower back pain:
Get Restorative ZZZ’s
Approximately two-thirds of people with chronic back pain suffer from some type of sleep disorder. Insufficient sleep time can make your back pain worse. This vicious cycle makes it ineffective to treat just the pain. If you have sleep problems, you need to get the sleep problems addressed too. Create soothing rituals during the evening hours to help power down and relax. Turn off your devices, consider a warm bath with magnesium salts and listen to some relaxing music.
Engage Your Core
The muscles in your abs and back play a major role in supporting your lower spine. These muscles normally don’t get a good workout during the course of a normal day—they need to be specifically targeted through exercise. Consider taking a Pilates or Yoga class at your local YMCA or area studio. There are also many simple exercises you can do at home to build up your core muscles.
Soothe the Pain with Cold and/or Hot
Don’t underestimate the pain reduction of simply applying cold packs and/or hot packs to help reduce your lower back pain and spur the healing process. Many lower back pain sufferers turn to the Salonpas® Pain Relieving Gel Patch Hot which starts to cool on contact. It’s Gel Patch technology is designed to sooth your pain. Menthol starts to cool on contact, then later delivers a warming sensation. Capsaicin, which is derived from chili peppers, also creates a warming sensation which helps provide long lasting relief.
Cold therapy application has two primary benefits. It reduces inflammation, which is usually a culprit in any type of back pain and acts a local anesthetic by slowing down nerve impulses, which keeps the nerves from spasming and causing pain.