How to Fix Lower Back Pain? All You Need to Know!

The lower back of the body, also medically known as the lumbar region, spans from the bottom of the ribcage to the top of the legs.

This lumbar region has some major structures, such as the spine, associated vertebrae, muscles, nerves, ligaments, and tendons, which perform important functions such as balancing the center of weight of our body.

Over 600 million people globally suffer from lower back pain. Considering the important function of the back, it’s not a surprise that any injury or trauma to the back can cause pain.

Chronic lower back pain affects about 23% of the population. Therefore, you should know how to fix lower back pain to effectively manage and treat the condition.

Types of Lower Back Pain

Lumbago refers to the sharp pain you experience in the lumbar region (lower back) of your spine. Acute lower back pain lasts from a few days to a few weeks.

If this pain lasts longer than three months, it’s called chronic pain, which requires long-term medical attention. There are different types of lower back pain.

Mechanical lower back pain restricts body movement as it affects integral structures such as vertebral discs, ligaments, muscles, tendons, and even the spine.

Symptoms of Lower Back Pain

The most common symptoms of lower back pain include the following.

• Constant throbbing pain in the lower back
• Pain that radiates down the back of the leg
• Tingling sensation in the lower back and legs
• Difficulty straightening your back
• Pain when lifting heavy objects
• Pain after moving your body
• Muscle spasms
• Sharp pain
• Numbness
• Stiffness

How to Fix Lower Back Pain?

You can fix lower back pain by learning about the causes and also recognizing the combination of symptoms. For example, if your lower back pain is due to your bad posture or from sleeping in the wrong positions, adjusting your posture would help.

If the pain results from stiffness in the back muscles, certain home remedies might help. Here are seven ways to fix lower back pain.

1. Stretch Daily

The lower back comprises many different muscle groups. The tightness in these muscles puts pressure on your spine and attached joints, causing lower back pain. If muscle stiffness causes lower back pain, regular stretching can reduce muscular tension and relieve pain.

2. Take Walks

Lower back pain balances the body weight as it is the center of balance. Taking regular walks not only maintains your weight but also reduces the pressure from your spine. Brisk walking keeps your spine flexible, reducing muscle stiffness.

3. Adjust Your Posture

Slouching not only constricts the nerves but also the blood vessels. The reduced blood flow to the spine and muscles causes muscular fatigue and inflammation.

According to research, people who sit in the same position with poor posture for hours have an increased risk of lower back pain. Therefore, adjusting your posture is one of the best ways to fix lower back pain.

You should sit upright and avoid slouching. When you have to work in front of a screen, make sure to keep a small pillow behind your back.

4. Lift Correctly

Exercises with heavy weights and powerlifting can cause lower back pain. If you’re wondering how to fix lower back pain that results from working out with weights, you should focus on lifting correctly.

Improperly lifting heavy objects or weights at the gym can strain the muscles in your lower back. Muscle spasms or strains cause radiating pain.

You need to use proper body mechanics when you pick up heavy objects. Also, wear back braces at the gym.

5. Cold and Heat Therapies

If the back pain is from an injury or trauma and you’re stumped about how to fix lower back pain, cold and heat therapies are the best solution.

Applying a cold compress to your back muscles will numb the area and reduce pain. This is ideal for injuries that cause inflammation. If the pain from an injury lasts longer than 48 hours, then you should use a warm compress to relax the muscle, which increases blood flow to the area.

6. Perform Gentle Exercises

According to studies, yoga, stretching, and gentle exercises such as pelvic tilts and glute bridges ease pain by improving your back movement. This relieves muscular tension and reduces the stiffness in your muscles.

Resting will heal the body, but if you keep sitting all day long, the pain will become worse. To promote healing and relieve back pain, start performing some low-impact exercises.

7. Take Non-prescription Pain Relievers

If you’re wondering how to fix lower back pain through medical treatments, start by taking non-prescription pain relievers. Some mild non-prescription medications, NSAIDs and acetaminophen, relieve back pain as they reduce inflammation and swelling in the lower back.

How to Fix Lower Back Pain That Lasts Too Long?

While certain practices can fix lower back pain, chronic pain requires more than just exercise and over-the-counter pain relievers.

If the lower back pain persists for over three weeks, you should consult a healthcare provider because the pain could be due to an underlying undiagnosed medical condition.

Conditions such as arthritis, herniated discs, spinal stenosis, and sciatica can cause lower back pain. The duration of this pain depends on the cause.

To fix chronic lower back pain, you should consult a chiropractor. A chiropractor fixes lower back pain by working on the spine, spinal nerves, muscles, tendons, ligaments, and all associated structures. In most cases, this fixes the pain.

Females experience lower back pain due to pregnancy, endometriosis, menstrual cramps, and ovarian cysts. Lower back pain resulting from these conditions requires hormonal therapy.

If your lower back hurts due to obesity, look into weight management exercises. Other causes, such as poor posture and improper sleeping positions, also cause lower back pain for weeks.

Change sleeping habits, such as keeping a pillow between your knees or legs to elevate your knees when you sleep. You can also keep a small pillow under your waist to align your spine with the pelvis.

Slightly adjusting sleeping posture alleviates pain. If the pain persists and radiates to the back of your leg, you should seek immediate medical treatment.

Wrap Up

Chronic pain in the lower back or stiffened back muscles can impact the quality of life by restricting movement. You should focus on certain preventive measures to reduce the likelihood of getting a backache.

Always remember that you don’t have to suffer through the pain. Neglecting underlying medical conditions makes the pain worse. Consult a healthcare provider for chronic pain to improve the quality of life.