Lower back pain is now affecting about 90 % of the population with at least one “episode”, and the occurrence of chronic back pain is rising. Of the many strategies to helping heal this health malady, four have really stood the test of time. Here they are.
- Stretching: Stretches for lower back pain are very effective at improving blood flow, loosening tight muscles, and promoting overall muscle and postural balance. It is highly suggested that you only stretch the muscles that are tight for your unique body, while avoiding the muscles that are already weakened or need exercises.
- Rest: Getting off your feet when you have back pain is effective, but only short term. If you are not getting relief within 36-48 hours of being off your feet, then experience shows that back pain may get worse as a result of lack of movement and blood flow. It may be more effective to have “active rest” in which light movements and stretches are alternated with complete relaxation of the involved muscles, which usually means lying on your back with pillows under your lower back.
- Ice or Heat: The age old debate is whether to use ice or heat. Ice should be used for acute injuries or immediate inflammation, such as a back strain that just occurred. Once back pain becomes chronic, heat may be more effective because it improves blood flow to muscles that have tightened due to the condition.
–Sam Visnic