Tips for Lower Back Pain Relief

Lower back pain affects millions of people each day. It can range from an ache to a debilitating pain that requires medical attention. If you have a history of lower back pain, you know how uncomfortable it can be. There are some simple things you can do at home to help relieve lower back pain. You don't have to suffer, here are some tips you can use to relieve lower back pain at home.
Over the Counter Medications
NSAIDS (non-steroidal anti-inflammatory drugs) help to reduce inflammation in the area causing you pain. They are an effective over the counter choice for treating back pain. Ibuprofen (Advil and Motrin), aspirin, and naproxen (Alleve) are examples of NSAIDS you can get at your local store. Be aware however that these medications can cause stomach upset, and if used as a long term solution may increase the risk of ulcers or gastrointestinal bleeding.
Acetaminophen (Tylenol) is also an effective pain reliever. Acetaminophen works differently than NSAIDS in that it works on the nerves to relieve the pain instead of reducing inflammation. According to the Mayo Clinic acetaminophen is just as effective as NSAIDS for back pain relief. If you're concerned about the risk of ulcers or gastrointestinal bleeding, acetaminophen may be a good choice for you. Check with your doctor if you're unsure which over the counter oral medication is best for you.
Topical Options

Deep heat lotions are a popular choice. They work by heating up the area affected and some people have reported relief from pain from these lotions. Ice packs and heat have also been shown to give relief from back pain. Alternating ice and heat may help to reduce inflammation and relax your muscles to give you relief.
Be careful not to use your heating pad on high to prevent burns. You may want to use a warm damp towel directly on your skin, cover the towel with a sheet of cling wrap and a towel, and then apply the heating pad to the towel. This will give you a moist heat that is very soothing. Also do not place ice directly on your skin. Place the ice in a zippered bag, wrap it in a soft towel, and then place it on your back.
Stretching Exercises
Many people find that stretching exercises help to relive back pain. One example of a stretching exercise if to place your hands on a counter and place one foot out behind you like you're going to do squats. Next bend your leg nearest to the counter while slowly leaning back on the extended leg. Repeat this exercise five or six times, and then change the position of your legs. This exercise stretches and strengthens your back muscles. Take it slowly and check with your doctor about which exercises are best for your condition. Laying with your legs up on a few pillows to stretch your back muscles can also help, as will sleeping with a pillow between your legs if you are a side sleeper.
If you are experiencing lower back pain, check with your doctor to rule out any causes such as a kidney stone or UTI. Most doctors recommend returning to normal activities as soon as possible, and do not recommend more than a 48 hour down time. Try these simple home remedies to see if they help you get relief from lower back pain.

By Kathryn McDowell

Six Secret Home Remedies for Back Pain

Humans have been plagued with back pain ever since we dropped down from the trees and started walking upright. Since that time we have tried many ways to cure our back aches. Unfortunately, our ancestors didn't have the access to modern medicines and procedures that we have. Today we are very quick about popping a pill or going to a doctor and or chiropractor for every aches and pains. So what our ancestors used to cure a bad back and were these old timey cures effective?

Well the answer is yes! There are many home cures for back pain. I don't know how secret they are: most are just common sense. However it's sometimes surprising how often common sense flies out the window when pain clouds our judgment.

First let us look at some of the benefits of using these "secret home cures".

1. These cures can ease or eliminate back pain.

2. You will feel better.

3. You will improve your sleep.

4. You can save money compared with over the counter or prescription drugs.

Does this sound good? There are many more benefits, but I think these are enough to motivate you to try these secret cures.

Here are some remedies that have worked for me and I am sure can work for you. Some of these secrets can be use immediately and some when the pain subsides and some only after checking with your doctor.

1. Rest: Yeah I know "Big Secret" but it's amazing how many people have forgotten how to really rest. First turn off all electronic devices at least a half hour before bed time and keep your bedroom dark and cool. If you have more serious sleeping issues see your doctor.

2. Pillows: Another method that I like is lying on my side with the pillow tucked between my knees.

3. Cold Compress: Go to the freezer and grab a bag of frozen peas, wrap in a towel and place directly on the painful area. Have you ever notice how when an athlete is injured the first thing they do is apply "ice"? They do this because it works! The cold clams the nerves and deadens the pain. But only keep the compress on for a maxium of twenty minutes.

4. Heat: There are many rubs and lotions you can buy that can help with the pain. However a simple home remedy is to make or have someone who sews make a cloth bag filled with rice. Pop the bag into the microwave for a few seconds and place on the painful area. The heat relaxes the muscles and eases the pain. My wife likes to switch for cold to hot packs because she say's it shocks the muscles and nerves. Try it, just remember not too hot or cold and only use for twenty minutes at a time.

5. Massage: I love a good massage and find it really helps my back to relax. A real simple massage is to use what you probably have right in your cupboard: Olive Oil. Just warm up a couple of teaspoons in a glass bowl in the microwave and apply it to your back. Again be careful that's it not too hot. Don't worry about proper technique, just a slow up and down or circular motion is all that's needed.

6. Hot Honey & Lemon Juice: This was my Dad's cure for almost any aliment from a cold to a bad back. I never remember Dad taking a sick day and he lived to be eighty-nine. A modern version of this secret elixir is as follows: a cup of hot water, a tablespoon of honey and a little lemon juice. I like to put a full slice of lemon right in the cup. Stir and microwave till hot and drink slowly. Take a couple of non-aspirin over the counter pain pills, a hot bath or shower and go to bed early.

Give these "secret home remedies for back pain" a try. They can help you to ease the pain and recover your health. I can personally approve each one because I have used them to relieve my own sciatic pain. Besides curing your pain, the health benefits are an added bonus. Of course if the back aches doesn't go away see your doctor.

By Pete A Turner

Please! No More Lower Back Pain

Back pain symptoms can be as minor as a dull ache or as painful as a stabbing sensation. Injury, heavy lifting, and sleeping on a sagging mattress can all lead to back pain. This type of pain can make daily tasks and sleeping very uncomfortable and sometimes impossible.

What Causes Lower Back Pain?

It is difficult to pinpoint the cause of lower back problems. However, there are some common culprits to watch for:

• Unsupportive, Sagging Mattress
• Overzealous Workout
• Heavy Lifting
• Overstuffed Bags and Purses
• Bad Posture
• Spinal Problems or Herniated Discs

Treatment Options at Home

There are numerous treatment options you can easily try in your home. If you have a sagging mattress you can replace your sagging mattress or use a support system you insert under the sagging mattress. For dull pains you can try to relieve symptoms by taking a warm bath or cautiously applying a heating pad to the tender area.

Yoga helps prevent back pain but also helps relieve symptoms of lower back pain. Essential oils can also help relieve symptoms and can be used to prevent muscle strains in the lower back. Lie down on a non-sagging mattress and have your partner gently massage your lower back.

Other home prevention and treatment options are even simpler than replacing your sagging mattress. Lifting heavy objects with your legs rather than your back can make a big difference in preventing back pain.

Seeking Treatment from a Professional

Chiropractors and message therapists use various techniques developed to treat lower back pain. Some techniques include spinal manipulation, deep tissue massage, or acupressure. Studies have shown that massage therapy can help reduce symptoms of chronic lower back pain.

Acupuncture has worked for many to reduce symptoms of any back problems. Some also choose physical therapy to help strengthen muscles and educate on beneficial stretches and exercise routines that will relieve and prevent back pain. Professionals can direct you as to which treatment methods are best and may advise you to replace your sagging mattress and purchase a more supportive sleeping surface.

Pay attention to your body. Feel for signs of pain more often than you would check to see if you have a sagging mattress or not. If back problems persist or become worse after trying these treatment options you may choose to visit your physician and receive x-rays to ensure the spine is unharmed.

You have to care to your sleep, sleeping well is the basis of your day and could also even mean how you develop your day-to-day lifestyle with your success and failures too. Sleeping well will keep you in a good mood, and of course keeping you away from any inconvenience and pain that you might have.

Having the best mattress for lower back pain will keep you out to any problems that you might have because you are not sleeping well. Get the night sleep you deserve and the facts right.

By David I Marquez

Are You Willing to Follow Eight Yoga Exercises For the Lower Back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

By Lynn Hits

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