According to the American Chiropractic Association, 31 million Americans deal with lower back pain at any given moment. Any type of movement, whether it's as severe as an injury that occurs during a sport, or as simple as bending down the wrong way, can cause aching in the lower back. Arthritis, poor posture, obesity, and psychological stress can also lead to and exacerbate pain.
Thankfully, there are plenty of ways to prevent and relieve back pain naturally. Here are a few suggestions:
1. Get a massage
Massage therapy can be incredibly beneficial for those with back pain, according to Spine-health. It's an excellent option for stress relief, as it increases blood flow and circulation, decreases tension in the muscles and releases endorphins – the "feel good" chemicals – in the brain that can lessen anxiety and speed recovery.
2. Follow a normal sleep schedule
While lower back pain might make it more difficult to get quality rest, it's important to follow a normal schedule every night to prepare your body for adequate sleep. Try to go to bed and wake up within the same time frame, and set yourself up for success with a proper resting environment. Invest in room-darkening curtains, declutter your space and keep the temperature slightly cold to ensure you don't overheat after bundling up.
3. Use hot or cold therapy
Both hot and cold packs can help reduce lower back pain and speed up the recovery process. Applying a cold compress to the aching reduces inflammation and slows down nerve impulses. Heat stimulates blood flow and hinders the pain. Simple options for hot therapy include using a heating pad or soaking in a warm bath.
While exercise might be the last thing on your mind, it can help to reduce the aching in your lower back. Stretching and working out your back, abs and legs can strengthen your core and provide support for your spine, which can reduce pain the intensity.
If you've tried all of these natural remedies and have yet to notice a difference, it's time to consider chiropractic care. A professional can help you pinpoint the pain and provide relief in the areas where it aches the most. If you're ready to schedule your appointment, contact Bronston Chiropractic Today.