For many people there is no single or certain cure for lower back pain; it often takes a process of trial and error to find what works best for you. Traditional medical approaches will usually focus on addressing the anatomical problems in your lower back, but for many people, more of a multifaceted approach will do a better job of keeping the pain at bay.
Get enough restorative sleep
Pain is a leading cause of insomnia—difficulty with falling asleep and/or staying asleep. Approximately two-thirds of people with chronic back pain suffer from some type of sleep disorder. Paradoxically, inadequate sleep 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
Engage your brain
Pain specialists have long understood that pain is not absolute; it is more complicated than just a sensation. The way your brain interprets and processes pain signals plays an important role in how you perceive your pain.
Stretch your hamstrings twice daily
One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscles—located in the back of your thighs—are too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day.
Olive oil is proven to exhibit anti-inflammatory and analgesic properties. A combination of these properties can be of great help in treating back pain as well as its painful symptoms.
Epsom Salt Bath
Epsom salt, also known as magnesium sulfate, is anti-inflammatory due to its high magnesium content. Magnesium has also been found to be helpful in relieving pain
Turmeric contains a compound called curcumin, which has anti-inflammatory and pain-relieving properties and wide medicinal applications. These properties of turmeric can be used to treat and relieve back pain and its symptoms
Heating pads can work wonders in relieving your back pain. Heat therapy is found to have analgesic (pain-relieving) effects on the affected muscles and can hence help in relieving muscle spasms and pain
Similar to heating pads, ice packs are also found to have anti-inflammatory and analgesic effects on back pain
Basil leaves contain some important oils like eugenol, citronellol, and linalool. These oils exhibit anti-inflammatory and pain-relieving properties, which can be used to treat back pain
- Avoid foods such as sugar, refined grains, dairy products, and red meat, all known to cause inflammation that can worsen your back pain.
- Increase your intake of fresh fruits and vegetables, fishes, nuts, and yoghurt. These foods are not only anti-inflammatory but also a rich source of calcium.
- Practise yoga poses and exercises such as Child’s Pose, Pigeon Pose, and Triangle Pose that require you to stretch your back and legs.
- Make sure you provide support to your back when you sit or lie down for long periods.
- Indulge in a gentle and soothing massage as a therapy to treat your back pain.
- Drink plenty of water to keep the discs of your backbone hydrated and healthy.