Lower back pain is among the most common conditions sidelining people today. Luckily, those afflicted have a number of ways to treat lower back pain without necessarily having to see a doctor. Home treatments can range from applying ice packs to changing your posture. A few simple treatment steps can make for enormous improvements in overall back health.
Identification
Lower back pain can come in a variety of forms, from a dull muscle ache to pain that radiates down the length of the leg. Other symptoms can include a sharp stabbing pain in the small of your back, limited flexibility and/or motion and the inability to stand straight. Most of these symptoms can be treated at home.
Types
Home treatment of lower back pain is chiefly aimed at providing immediate relief. Cold packs are among the most effective treatments; applying a cold pack to the sore area a few times a day for several minutes can reduce inflammation. Anti-inflammatory medicines are similarly effective at reducing swelling. Meanwhile, sleeping on a firm mattress and avoiding soft couches are helpful in reducing the amount of stress your lower back endures. And for those who must sit for long periods of time, frequent breaks help shift the weight off the lower back. Finally, bed rest and avoiding strenuous activities are perhaps the most effective tools for treating lower back pain, since the latter can often exacerbate pain.
Warning
Acute lower back pain, the kind that lasts two to three days, is effectively treated by ice packs, medicines and the other aforementioned methods. Heating pads are an effective home treatment as well, but are more suitable for chronic lower back pain -- the kind that lasts weeks, months or years. For acute symptoms, a heating pad can actually be detrimental to healing as heat promotes swelling.
Prevention/Solution
Preventative measures can be adopted at home in addition to treatment of lower back pain, particularly when symptoms are diminished or completely gone. Low-impact aerobic routines such as walking or swimming can build muscle strength, while back and abdominal exercises can improve core strength, thus minimizing the risk of future lower back pain. Quitting smoking can help improve oxygen flow and speed recovery from an injury, while improving your posture when you stand, sit and lift is equally beneficial to lower back recovery and maintenance.
Considerations
While home treatments can alleviate many types of lower back pain, protracted symptoms should be examined by a doctor. Likewise, some types of exercise should be avoided, such as straight leg sit-ups, lifting heavy weights above the waist and standing toe-touches. These activities can have a deleterious effect on the lower back and make an existing injury even worse.
