How To Get Rid Of Back Pain? Relieve Lower Back Pain With These Effective Exercises, Strategies And Tips

Millions of people worldwide suffer from back pain, especially lower back pain, a common ailment ranging from slight unease to severe pain hindering everyday tasks. Various factors can lead to lower back pain, from bad posture and lack of physical activity to injuries and long-term health issues. No matter the reason, lower back pain can greatly impact your quality of life, so seeking out remedies and preventive measures is important.

So, how to get rid of a sore back? Here in this blog, we will examine lower back pain, its causes, and different techniques for eliminating it, such as modifying one's lifestyle, engaging in physical activities, and undergoing treatments. Keep reading to learn more about this topic!

Table Of Contents

1. What Is Back Pain, And What Are Its Causes?

2. How To Get Rid Of Back Pain? Tips To Relieve Lower Back Pain

3. What's The Best Exercise For Lower Back Pain?

4. Therapies To Reduce Back Pain Other Than Exercise

5. Expert’s Advice 

6. The Final Say

7. FAQs

8. References

What Is Back Pain, And What Are Its Causes?

Back pain is a common condition characterised by discomfort or pain in the back, ranging from mild to severe. It can affect the upper, middle, or lower back and is often caused by factors like poor posture, muscle strain, sedentary lifestyles, injuries, or conditions like herniated discs or arthritis. 

Back discomfort may be acute or persistent but can negatively impact everyday life and daily activities. Treatment typically involves a combination of exercise, therapy, and lifestyle changes.

Here are the prominent causes of back pain, be it lower or upper back:

1. Poor Posture

Sitting or standing with an incorrect posture can strain the back's muscles and ligaments. Slouching or leaning forward, especially when working at a desk or using electronic devices, is a common culprit.

2. Sedentary Lifestyle

A lack of physical activity or inconsistent workout routine weakens the muscles that support the spine, leading to poor posture, muscle imbalances, and, ultimately, back pain. Modern lifestyles that involve long hours of sitting contribute significantly to this problem.

3. Muscle Or Ligament Strain

Lifting heavy objects incorrectly, making sudden movements, or overexerting can cause strains in the back muscles or ligaments, which can lead to acute pain and discomfort.

4. Herniated Or Bulging Discs

The spinal discs function as cushions between the vertebrae. When the inner gel-like substance pushes through the outer layer, it causes a herniated or bulging disc, which puts pressure on adjacent nerves and causes lower back pain.

5. Arthritis And Degenerative Conditions

Chronic back discomfort can be caused by degenerative disc degeneration and arthritis, especially in older persons. These conditions deteriorate the joints and discs, resulting in pain and stiffness.

6. Injuries

Injuries such as falls, car accidents, or sports-related trauma can damage the spine, muscles, or ligaments, leading to acute or chronic back pain.

Also Read: Knee Pain Treatment At Home: Causes, Relief Options, Home Remedies and Handy Tips! 

How To Get Rid Of Back Pain? Tips To Relieve Lower Back Pain 

Here is how to get rid of lower back pain:

1. Maintain Proper Posture

Maintaining proper posture is important to the health of your spine. Pay attention to your posture regardless of your position (sitting, standing, or lying down).

• Sitting: Ensure your back is supported, your feet are flat on the ground, and your knees are level with your hips. Use an ergonomic chair or place a cushion behind your lower back for added support.
• Standing: Maintain an upright posture with your shoulders pulled back. Distribute your weight evenly on both feet. Avoid slouching or leaning to one side.
• Sleeping: Sleep on a mattress that provides adequate support for your spine. Side sleeping with a pillow between your knees might facilitate maintaining your spine's natural curve.

Also Read: Melatonin For Sleep: Know the Role Of This Sleep Hormone

2. Exercise Regularly

Working out strengthens the muscles that support the spine, improving posture, flexibility, and overall back well-being. Concentrate on workouts that specifically work the core, back, and hips.

Certain advantageous activities are:

• Walking: It is a simple, low-impact way to engage the back muscles and promote circulation.
• Swimming: Delivers a complete physical fitness routine without stressing the joints.
• Yoga: Improves flexibility, posture, and core strength, helping to alleviate tension in the lower back.
• Exercises: Focusing on the core, such as Pilates, helps strengthen the muscles supporting the spine.

ToneOp Fit’s Home Workout Session or Live Yoga Session can help you tone your body and increase flexibility and mobility to get rid of any kind of back pain.

3. Maintain A Healthy Weight

Extra weight puts more tension on the lower back, particularly in the abdomen. Maintaining a healthy weight through regular exercise and a balanced diet can reduce the risk of back pain and ease pressure on the spine. Try ToneOp Fit’s Balanced Weight Loss Diet Plan to get personalised weight management techniques and guidance from a dedicated diet coach. 

You can also take supplements like Wheat Grass Powder and ACV effervescent tablets to help you maintain a healthy weight and prevent cravings and hunger pangs. 

4. Lift Objects Correctly

Back problems and muscle strains can result from improper lifting techniques.

When lifting heavy objects, use the following techniques:

• Focus on bending your hips and knees, not your waist.
• Hold the object near your body.
• Do not rotate your upper body when picking up objects.
• Utilise your leg strength for lifting, not your back.
   

5. Stay Active With Appropriate Rest Period

While rest is important for acute lower back pain, prolonged inactivity can weaken the muscles and delay recovery. Maintaining an active lifestyle with mild exercises like stretching or walking even when you have a busy schedule. This will help keep your muscles working and speed up healing.

Also Read: Do You Wake Up With Back and Neck Pain? Try These 5 Correct Sleeping Positions For Back Pain!

What's The Best Exercise For Lower Back Pain?

Here are some exercises you can do to ease lower back pain:

1. Cat-Cow Stretch

The Cat-Cow stretch is a mild yoga posture that enhances spine flexibility and alleviates lower back tension.

How can this exercise be done to prevent lower back pain?

• Bend your wrists directly under your shoulders and knees under your hips.
• Breathe deeply and lift your chest upwards, releasing your belly towards the ground, raising your head and tailbone known as the "cow" pose).
• The "cat" position is achieved by exhaling, rounding your back, tucking your chin into your chest, and drawing your belly button into your spine.
• Alternate between these two postures for 10 to 15 repetitions while keeping your breathing in time with the motion. 
   

2. Child's Pose

Child's pose is a restorative yoga position that stretches the lower back, hips, and thighs, relieving tension in the back.

How can this exercise be done to prevent lower back pain?

• Start by extending your knees wide apart and touching your big toes while kneeling on the ground.
• Sitting back on your heels, lower your chest down and stretch your arms forward.
• Stretch your arms in front of you with palms down, and let your forehead rest on the floor.
• Breathe deeply as you hold this stance for 30 to 1 minute, allowing your lower back to relax.
   

3. Knee-to-Chest Stretch

This stretch helps release tension in the lumbar spine and targets the lower back.

How can this exercise be done to prevent lower back pain?

• Lie on your back with your knees folded and heels resting on the floor.
• Gently lift one knee towards your chest, grasping it with both hands.
• Keep your other leg flat on the floor or bent if you feel discomfort in the lower back.
• After maintaining this position for 20 to 30 seconds, move to the other leg.
• Repeat 2–3 times on each side.
   

4. Pelvic Tilts

Pelvic tilts are a mild workout that helps release lower back tension and strengthen the abdominal muscles.

How can this exercise be done to prevent lower back pain?

• Recline on your back with your knees flexed and your feet resting flat on the ground.
• Tighten your abdominal muscles, flattening your lower back against the floor by tilting your pelvis slightly upward.
• After 5 to 10 seconds of holding the pose, release it. 
• Repeat 10–15 times, keeping your movements slow and controlled.
   

5. Bridge Pose

Bridge pose strengthens the muscles of the lower back, glutes, and hamstrings, helping to support the spine and reduce back pain.

How can this exercise be done to prevent lower back pain?

• Lie on your back with your knees bent and feet positioned hip-width apart, resting flat on the ground.
• Push down with your feet and gently raise your hips upwards.
• Keep your body in a straight line from your shoulders to your knees.
• Maintain the posture for 5-10 seconds before returning your hips to the floor.
• Do it again 10-15 times.
   

6. Bird-Dog

Bird-dog is an excellent exercise for improving core stability and strengthening the lower back muscles.

How can this exercise be done to prevent lower back pain?

• Begin by placing your hands and knees on the ground with your wrists aligned under your shoulders and your knees under your hips.
• Make sure your left leg is back and your right arm is extended forward in line with the floor.
• Maintain this posture for 5–10 seconds, ensuring your back stays upright and your hips remain level.
• Return to the original position and do the same movement on the other side (left arm and right leg).
• Do 10-15 reps on each side to finish.

Also Read: A Comprehensive Bone Supplements Guide To Strengthen Your Bones 

Therapies To Reduce Back Pain Other Than Exercise

Here are some therapies you can opt for to get rid of lower back pain:

1. Massage Therapy

Massage therapy reduces muscular tightness, enhances blood flow, and encourages a state of calmness. It can be especially beneficial for individuals with muscle tightness or spasms contributing to back pain.

2. Chiropractic Care

Chiropractic treatment includes manipulating the spine to align the vertebrae, relieve nerve pressure, and enhance the range of motion. Regular chiropractic treatments often provide relief for many people suffering from back pain.

3. Acupuncture

Acupuncture, an age-old treatment from China, consists of placing fine needles into particular spots on the body. It is thought to enhance the body's innate healing mechanisms and lessen pain through the increased production of endorphins.

3. Heat and Cold Therapy

Lower back pain can be momentarily relieved by applying heat or ice to the afflicted area. Cold therapy (ice packs) helps reduce inflammation and numb the area, while heat therapy (heating pads) promotes blood flow and relaxes tight muscles.

Also Read: 15 Proven Ginger Oil Benefits And Uses For Arthritis, Digestion, Asthma, Skin And More! 

Expert’s Advice 

Following a good stretching and exercise routine and therapy like heat and cold compress can help alleviate lower back pain if you suffer from persistent pain. Also, an anti-inflammatory diet rich in omega fatty acids, such as salmon, flaxseeds, and walnuts, helps reduce inflammation. Sometimes, stress can also be a reason for back pain, so if you are having a long day and your back hurts, it is due to stress, which needs proper stretching, and you will feel better.

                                                                              Health Expert 
Akshata Gandevikar

The Final Say

So that was all about how to get rid of lower back pain. Eliminating back pain necessitates a comprehensive strategy that treats the underlying causes and enhances general spine health. You can decrease the risk of developing back discomfort by keeping a healthy weight, exercising regularly, practising excellent posture, and implementing stretches and exercises into your daily routine.

FAQs

1. What is the best way to prevent back pain?

Here are some ways you can prevent back pain:

• Maintain proper posture
• Indulge in regular physical activity
• Maintain your ideal body weight
• Lift objects correctly

2. How do I make my back pain go away?

Some tips that can help your back pain ease:

• Exercise regularly to improve strength and flexibility
• Take calcium and vitamin D supplements 
• Maintain proper posture
• Apply gels and creams to get rid of mild pain
• Take hot or cold therapy

3. How to relax your back muscles?

To relax your back muscles, you can:

• Do basic stretching exercises
• Take a walk
• Indulge in exercises like bridge pose, pelvic tilts, etc.
• Take a massage
• Take hot therapy
   

References

• https://www.webmd.com/pain-management/ss/slideshow-relieving-back-pain
• https://www.medicalnewstoday.com/articles/322582#use-heat-and-cold
• https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859
• https://www.webmd.com/back-pain/exercises-lower-back-pain

About ToneOp Care 

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