How to Alleviate Lower Back Pain

Back pain is very common. Three in four adults will experience back pain during their lifetime, and lower back pain is especially commonplace. Most back pain originates from sprains and strains caused by stressful movements. Often, back pain can be cared for at home, though in some cases, medical attention is required.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bathtub
• Oil burner
• Lotions and massage oil
• Essential oils

1. Rest. Lower back pain is often caused by muscle spasms. Lying flat can reduce the use of these muscles, easing pain.

2. Ice it. Placing a cold pack or ice on the injured area and lying on it for periods at a time can reduce the pain.

3. Stretch. If possible, try to complete back exercises specific to assisting your injury. Look for exercises focusing on low back pain and strength.

4. Shower or bathe. Warm water and bath or shower jets can sooth spasming lower back muscles.

5. Take an anti-inflammatory drug or pain reliever. These include naproxen sodium, acetaminfen and ibuprofen (brand names Alieve, Tylenol, Motrin).

6. Be active. As much as possible, try to walk and do light activities. Forcing your muscles to be active will help with the healing process. Gradually increase your activity level each day.

Tips & Warnings

• Do not let fear or pain prevent you from being active. Inactivity can lead to weak back muscles, which will cause more problems later on.
• Seek medical attention immediately if your pain is intolerable or if trying the steps above does not alleviate the problem.

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