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5 Ways You Can Soothe Lower Back Pain At Home

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Lower back pain can be tricky to get rid of and may take a bit of trial and error to see what works best for you. There are a few things you can do on your own that can help soothe that pesky pain.

  1.     Strengthen your core –

    Your ab and back muscles help to support your lower spine. These muscles rarely get a good workout during a normal day, especially if you work in an office or spend most of your day sitting.  It is important to specifically target these muscles when working out. Even the simple act of sitting on an exercise ball for 30 minutes a day can help.

  1.     Stretch your hamstring –

    Tight hamstrings are an easily overlooked contributor to lower back pain. Try incorporating these hamstring exercises twice a day.

  1.     Soothe lower back pain with cold or hot –

    Applying an ice pack can help reduce inflammation and can slow down nerve impulses, which keeps the nerves from spasming and causing pain. Applying heat stimulates blood flow and brings healing nutrients to the affected area. It can also block the pain messages being sent to the brain.

  1.     Get some sleep –

    Pain can be a major culprit of insomnia and cause difficulty falling asleep, or staying asleep. Unfortunately, lack of sleep can actually make your back pain worse. Consider seeing a physical therapist to help you break this cycle.

  1.     Release endorphins in your body –

    This can be done through aerobic exercise, massage therapy or even meditation. Endorphins are a hormone made naturally in your body, and can be just as strong as pain medication. When endorphins are released in your body they help block pain signals to your brain. They can also help relieve anxiety, depression and stress; which can all contribute to lower back pain.

If your pain continues to persist or worsen, it would be a good idea to seek professional help. Let one of our experienced physical therapists help you get back to feeling your best, and living the life that you love. Contact us today!