Self-care is very important to our physical, social, and mental well-being. There are many ways to take care of your health, but a lot of people overlook the importance and effectiveness of simple home remedies which can effectively manage low back pain.
Here are just a few of the things that you can do at home to help manage lower back pain:
Staying active is one of the most important things you can do to manage your pain levels. Regardless of how you exercise (as long as you’re not overworking your back), engaging in regular physical activity can help to improve your flexibility, strength, and overall health, resulting in less pain. If you are worried about what activities you can safely engage in with low back pain, talk with your chiropractor or other clinician who specializes in best practices for low back pain. Not interested in staying active? You will be glad to know that most people who choose to not make any lifestyle changes to speed up the recovery process, will still get better.
According to one study, pilates, stabilization or motor control, resistance training, and aerobic exercise training are the most effective treatments for adults with low back pain. So if you have low back pain, consider starting a regular exercise routine that includes any of these – or try them all and see what works best for you!
Go For a Walk
In addition to a regular exercise routine, another way to help manage low back pain is by walking regularly. Not only can regular walking help keep your muscles flexible and strong, but it also allows you to get out of the house or office and enjoy some much-needed fresh air and natural sunlight. To get started, start with short walks at a slow pace and gradually build up your endurance.
Apply Heat or Ice Packs
Applying heat or ice to your low back can be a great way to relieve tightness and pain. If you’re dealing with chronic pain, try using an ice pack first to help reduce inflammation and swelling. Then, keep using it regularly as needed throughout the day to help soothe discomfort. Alternatively, if you’re dealing more with stiffness than pain, try using a heat pack instead to loosen up your muscles and increase circulation.
Mindfulness and Relaxation Techniques
Believe it or not, the power of your mind can affect the severity of your pain. By practicing mindfulness and other relaxation techniques, you can manage your discomfort more effectively.
In fact, according to one study, mindfulness is associated with the deactivation of the prefrontal and greater activation of somatosensory cortical regions. In short, mindfulness can help relieve your pain by changing the way you think about it.
If you’re feeling stressed or anxious, practicing mindfulness and relaxation techniques can be a great way to lower your stress levels and help reduce overall pain. Breathing exercises, meditation, listening to soothing music, or journaling can be helpful and reduce the pain.
Overall, managing low back pain doesn’t have to be difficult or complicated. By doing some simple self-care activities at home, you can keep your back healthy and ease discomfort in your lower back. So why wait? Start incorporating these strategies into your daily routine today!