Alleviate Lower Back Pain

Back pain is so common that next to cough and cold it is the other reason why people are queuing up in clinics or asking for appointment with their doctors. It is estimated that around three out of four people will have experienced back pain in their lifetime.

There are various causes of lower back pain. Remember however that back pain, contrary to common belief, is not usually caused by a single act like lifting a heavy object. It is normally a by-product of an act that you have been constantly performing in the past such as having an improper posture.

The good news about lower back pain is that it gets cured by itself. You may just notice that the ache has suddenly disappeared. Your only cause of worry now is when this lower back pain persists and refuses to get out of your system. If this happens to you, you should be equipped with these simple tips on how to alleviate your lower back pain,

• Rest. This kind of pain is often associated with muscle spasm and then one way to prevent the latter is by lying flat in order to sooth, ease and reduce the work of these muscles. Try also to suspend all your daily activities for more than a week or two in order to soothe the pain you are feeling in your lower back
• Cold compress. Applying a cold compress such as a pack of ice on the area where you are experiencing pain will alleviate the pain. Surprisingly, the application of heat or warm compress will also help relax the painful muscles. Apply this for 20 to 30 minutes.
• Massage. The right massage can also help you ease the pain you are experiencing in your lower back.
• Exercise. Perform a routine exercise regimen aimed at relaxing your lower back. Ask your instructor about these exercises and follow his directions. Avoid activities that can strain your lower back such as ballet, football, weightlifting, golf, sit-ups (except with bent knees).
• Shower. Taking a shower of warm water can sooth the pain you feel in your lower back.
• Medicine. Apply a pain reliever or drink an anti-inflammatory drug, like ibuprofen, naproxen sodium and acetaminophen, which you can buy over the counter.
• Posture while sleeping. If lying flat does not work for you, try putting a pillow so that your lower back will not experience much tension and does alleviate the pain.
• Be active. Training your muscles in order to be dynamic will assist with the treatment. Try stretching and cardio exercise. As the days go by, try to boost the intensity of your activity each day. But refrain from lifting heavy objects as this might not be beneficial to your condition.

In case your lower back pain persists after you have diligently followed these suggestions, call your doctor and report your condition and the activities you have performed. Most of the time however, you don't have to go through this phase because lower back pain can be eliminated by following the tips mentioned above.