10 Lower Back Pain Treatments You Can Do At Home

Low back pain affects more than three million people in the United States each year. Most back pain is caused by a muscle or ligament injury or strain. Factors that may contribute to low back pain are a lack of regular exercise, poor posture, improper lifting, arthritis, and a ruptured disc. Most cases will go away on their own in two to four weeks. If the condition is not serious, try these forms of treatment at home with a doctor’s consent.

10. Ice

If back pain is caused by an injury, applying ice instead of heat within the first twenty-four to forty-eight hours will significantly reduce inflammation. According to E. Anne Reicherter, associate professor of physical therapy at the University of Maryland School of Medicine, “Even though the warmth feels good because it helps cover up the pain and it does help relax the muscles, the heat actually inflames the inflammatory processes.” Icing for twenty minutes a day should help decrease pain.

9. Practice Good Posture

Slumping over is a common way to develop back pain as it puts additional stress on various parts of the back. Start paying more attention to posture habits while at work, in the car, or even while sitting and watching television. Opt for chairs or furniture that support the lower back. Practice sitting up straight in chairs and be mindful of posture while lifting heavy objects. Never bend directly over at the waist and be sure to lift with the legs, not the back. If maintaining good posture is difficult for you, using abrace with lumbar supportcan help keep your spine aligned.