How to Relieve Lower Back Pain: Your Ultimate Pain Management Guide (+ 6 Prevention Tips)

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Can’t I find some miracle drug, home remedy, or exercise move that will relieve MY pain?!

Lower Back Pain Causes and Risk Factors: Which Apply To You?

  • The muscles or tendons of your back (strain)
  • The ligaments that support the spine and joints (sprain)
  • The vertebrae (spinal fracture)
  • The facet joints of the vertebrae or SI joints of the pelvis
  • The intervertebral discs
More detail on the anatomy of the back and spine

Medical Conditions That Cause Lower Back Pain

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  • Osteoporosis: fractures in your vertebrae occurring as a result of porous or brittle bone
  • Disc Injuries (Slipped Disc, Herniated Disc, Bulging Disc, Degenerative Disc Disease): injury to the gel-filled sacs between your vertebrae that act as cushions and shock absorbers during movement; damage to these discs cause inflammation and pain if it affects nearby nerve roots, but you actually won’t feel pain if the nerve roots remain untouched
  • Arthritis: inflammation, swelling, and stiffness in the joints of your spine or pelvis
  • Scoliosis: sideways curvature of your spine, ranging from mild to severe
  • Spinal Stenosis: a narrowing of your spinal canal, causing constriction of the nerve roots in your spine
  • Fibromyalgia: an autoimmune condition that results in widespread chronic pain
  • Tumors: in rare cases, cancerous tumors can begin in another part of your body and spread to your spine
  • Spinal Infections: rare but serious conditions where harmful bacteria, fungi, or viral agents originating in another part of your body make their way to your spinal tissue; they can also reach your spinal tissue as a direct result of surgery or spinal injection procedures
More about sciatic nerve pain

Lower Back Pain Causes In Females

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  • PMS
  • PMDD: severe PMS
  • Dysmenorrhea: severe, sometimes debilitating, menstrual cramps
  • Endometriosis: uterine tissue that’s displaced outside the uterus gravitates to other parts of your pelvis, causing pelvic pain and sometimes lower back pain
  • Pregnancy: the extra weight gain places extra strain on your spine, your center of gravity changes, and your hormones relax the ligaments of your pelvic joints in preparation for labor

Risk Factors To Keep In Mind

  • Activity Level: Overexerting yourself in sports or fitness activities can result in injury to your lower back. Alternatively, lack of stretching or exercise results in a limited range of motion (ROM) and stiffer muscles — a perfect storm for injury.
  • Past Injuries: Unlike bone which can heal completely after a break, soft tissues such as muscles, tendons, and ligaments don’t recover 100% after sustaining an injury. Even if you feel 100% better and your doctor clears you to resume activity, those tissues have only healed to a certain extent and remain in a weaker state for the remainder of your life. Past injuries also flare up more as you age.
  • Age: Your body naturally wears as you age, making this an uncontrollable factor. For example, you can defer Arthritis with preventative measures, but just about everyone suffers from it eventually due to aging joints.
  • Posture: Improper posture or repeatedly staying in one position for too long, such as sitting for hours at a desk, strains your natural frame. Lifting heavy loads using improper form also creates undue strain, leading to injury.
  • Weight: Overweight places more stress on your spine
  • Stress: Stress places our bodies in high-alert mode and causes us to stiffen up as part of our fight/flight/freeze response. Prolonged or repeated occasions of stress result in repeated episodes of this response, ultimately causing physical pain. Anxiety and panic can similarly worsen an existing pain experience.
  • Health: Health-related risk factors include medical conditions, family medical history (hereditary conditions), poor nutrition, and smoking.

When to Consult Your Doctor About Your Lower Back Pain

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  • Numbness, weakness, or tingling in your legs
  • Trouble walking or standing
  • Extreme or persistent pain that interferes with your daily activity
  • Pain that persists or worsens when lying down
  • Loss of control of your bowels or bladder

How To Relieve Lower Back Pain: The Best Treatments To Ease Your Pain Woes

Lower Back Pain Treatment At Home

  1. Medications
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  • Meditation: Slow, controlled breathing and mental focus can reduce the experience of pain as well as foster relaxation and stress relief. Some people take it a step further and engage in meditative prayer, which can add an extra element of peace and comfort.
  • Activities That Make You Happy: Performing a few activities daily that you enjoy will boost your mood, release endorphins, and take your mind off the pain; this can include grabbing lunch with a friend, playing with your dog, doing an art project, or even just laughing with family or at a funny tv show.
  • Cognitive Behavioral Therapy: This form of short-term therapy gears toward changing your pattern of thinking and your perception of life difficulties. You learn to regulate your emotions and improve your problem-solving skills, which will help you to rethink how you view your pain or how you manage pain
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Lower Back Pain Exercises At Home

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How To Relieve Lower Back Pain While Sleeping

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How to Relieve Lower Back Pain With Help from Alternative Therapy Pros

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Will You Need Surgery To Fix Lower Your Back Pain?

How To Prevent Lower Back Pain and Avoid Needing Treatment

1. Eat Away Lower Back Pain

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  • Calcium: dairy, green leafy veggies, fish with edible bones (sardines, canned salmon), almonds, seeds, calcium-fortified foods
  • Phosphorus: dairy, beans, poultry, seafood
  • Vitamin D: seafood, cod liver oil, eggs, mushrooms, vitamin D-fortified foods
  • Fruits, especially berries
  • Veggies, especially green leafy ones
  • Whole grains
  • Plant-based proteins
  • Fatty fish
  • Fresh herbs and spices
  • Fried, greasy foods
  • Refined carbs, such as white bread
  • High fructose corn syrup
  • Any processed foods
  • Foods with added salt and sugar

2. Quit Smoking To Quit Lower Back Pain

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3. Stay Active and Chase the Pain Away

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  • Start light and work your way up to heavier weights
  • Don’t overexert yourself
  • Maintain proper form
  • Lessen the weight or lose it entirely if you start experiencing any pain that feels sharp or off
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  • Swimming
  • Water aerobics
  • Bicycling or stationary bike
  • Walking, jogging, or running
  • Elliptical or step machine

4. Proper Posture For Your Lower Back Health

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5. Change Your Shoes to Prevent Back Pain

6. Make Your Workspace Work For You

Tips on creating an ergonomic workspace

What About Lower Back Pain Relief Products? Massage Gun, Anyone?

Outlook for Lower Back Pain Sufferers: A Future of Relief

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Certified Content Marketer through SmartBlogger. I write about Faith, Family, Furbabies, and Wellness (alliteration-bomb)

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Tiffany Lewis

Certified Content Marketer through SmartBlogger. I write about Faith, Family, Furbabies, and Wellness (alliteration-bomb)