5 Ways to Manage Low Back Pain at Home

Estimates suggest there are 4 million Australians with back problems and that between 70-90% of people will suffer from back problems during their lifetime. 

Back problems can happen suddenly, especially if they are a result of a traumatic event. But, they can also be a result of disease or infection. In many cases, medical professionals aim to help you manage back pain and maintain your quality of life. Of course, curing the issue is paramount, but, this is not always an option. 

What is important is that you see a medical professional as soon as possible to establish the cause of the back pain. You should also consult a sports physio Alexandria to help soothe any muscular issues and ease your pain.

Here are 5 other ways you can manage your low back pain at home:

1. Anti-Inflammatory Drinks

Any drink that promotes an anti-inflammatory response can help with your lower back pain. This is because it will prevent inflammation in your back, it’s the inflammation that causes pressure on your muscles, tendons, and nerves, which causes back pain. 

Good drinks to try having daily are:

Cherry juice

Ginger Green Tea

Turmeric Milk

There are plenty more.

2. Sleep Better

A good night’s sleep will help your body to relax and cells to repair themselves. This is essential to reducing soreness and back pain as well as simply making you feel better. 

You need to set a bedtime and rising time that gives you 8-9 hours of sleep a night and make sure you have a routine that allows you to fall asleep naturally. The better the quality of your sleep the more positive the results for your back.

If you need help sleeping try a vitamin C and B6 supplement or melatonin.

3. Keep Moving

Sleep is important but once you’re up and about during the day it is better to stay active and mobile. This will help to maintain mobility and reduce pain in your back. Staying still or lying down is likely to make you feel sorer and increase the pain as well as your ability to move around freely. 

4. Stretching

Gentle stretches can help your entire body become more flexible and reduce the pain you feel in your back or any other part of your body.

When stretching, it is important to push your body without increasing the pain levels. This will ensure your body is benefitting from it and not simply making your pain worse.

5. Meditation

Meditation is a great way to de-stress and encourage your body to beat pain. It is partly a case of mind over matter and partly physical as you relax more.

You should focus on meditating for 20-30 minutes every day. All you need to do is find a comfortable position and focus on one thought. This will clear your mind and provide you with greater awareness of what is really important. At the same time, you’ll get a release of endorphins which will naturally reduce the pain in your lower back.

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