Back injuries affect over 80% of us at some point in our lives. In the workplace, over 2 million workers experience back injuries and it costs employers over 30 billion dollars annually. Not only do back injuries affect our work lives but our personal lives as well. The back is part of virtually every movement we make and injuries to it can affect quality of live dramatically – sometimes resulting in debilitating pain that results in unemployment.

When we think of back injuries we think of heavy lifting that results in a traumatic one-time injury, however, most of the time this is not the case. Back injuries are the result of repeated stress over many years and surprisingly it’s not always heavy lifting that causes it. The sedimentary lifestyles that are so prevalent today are also a factor.

The back is a complicated grouping of bones, ligaments, muscles, tendons and nerves which are amazingly strong, yet easily damaged. Most workers don’t take precautions to protect the back, yet injuries can be prevented if we understand how the back works.

If you are a sufferer and your back pain does not need any medical attention, then there are some things you can do yourself if you have simply over exerted your muscles.

Some examples of treatment you can use are:

• Resting in bed
• Medical or herbal pain treatments
• Hot or cold compresses
• Massage and relaxation
• Exercise

Bed rest on a firm mattress that supports the back is often a good place to start. I usually find lying on the floor helps me.

There are numerous over the counter medicines you can buy, and there is an increasing move toward natural herbal remedies today. These can be used to relieve pain and also to relax the muscles. Always seek the advice of a doctor and do not self-diagnose.

Heat and cold can be a tremendous help too. For some people heat can bring quick relief. This could be with a hot water bottle, a bean bag or a nice hot bath with some herbal additives.

For others, a bag of peas from the freezer wrapped in a cloth, so that the skin is protected, is a good solution. I use a gel pack we keep in the freezer. Cold packs work well, but if you have conditions such as rheumatoid arthritis or related symptoms you should avoid using cold packs.

If you just have a stiff back and you feel that your muscles are tight, you might find that a gentle massage works wonders for you. Do make sure it is a gentle massage though. Your partner can help here. Using something like baby oil is a good idea when having a massage.

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How Can You Treat Lower Back Pain During Menstrual Cycle?

Lie comfortably on a Small Pillow
One of the ways to relieve lower back pain during those hectic days that you can try at home is to lie on your back with a soft pillow under your knees. Keep your knees bent and your back straight. This will keep the pressure off your lower back as well as abdominal muscles in order to relieve the pain. You can also try resting your knees on a pillow that’s placed on a chair. Lie on your back and place your knees on the chair.

Hot Water Fomentation:

You can also try a heating pad. Many people use heating pads to relieve lower back pain. Try a heating pad placed on your back at the source of the pain for twenty or thirty minutes. Just make sure that you aren’t experiencing more pain than you were before.

Use a Small Step Stool

Another remedy you can try is to stand with one foot on a small stool. Alternate your feet every five to fifteen minutes while keeping your back straight and your head and hips aligned. This remedy keeps the pressure off your lower back and will help you if you have to stand for long periods of time.

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There are millions of people, who suffer from chronic lower back pain and very often the story is the same. A person at first has some mild pain, which in time develops to something more serious. Since most people don`t seek relief when they should, then the pain gets worse and worse. And then most people seek relief from medication, which as well is not helpful. Knowing how to treat lower back pain is the key.

Lower back pain home treatment

Take a rest if needed

Very often the pain is so bad that you can`t even stand up and walk. Therefore it is important to take some time off and let your muscles recover and rest. But you should also remember that too much rest, can be bad for your back. When you have recovered just a little, then move around, do some stretches and exercises. Slowly one step at a time.

Massage

Massage is a very important home treatment for lower back pain. You can do a mini-massage yourself, let a member of your family do it or use help from a professional. Massage helps to relieve tension, muscle pain, muscle spasms, increases circulation, range of motion, flexibility and so on. It is really helpful and simple.

Cold and hot therapy

Cold therapy is a very good treatment for lower back pain, because it helps to decrease muscle pain, spasms and inflammation. The best time to use cold therapy is right after a strain or sprain. Apply cold to your back area using an ice cube, cold bath or cold packs. Hot therapy is also very helpful and a great home treatment for lower back pain, it relaxes tense muscles, decreases muscle spasms, relieves pain, and can increase range of motion. You can apply heat to your back with a hot compress or a hot bath.

Proper exercise

Exercise is the most important and effective home treatment for lower back pain. The exercises are really simple and easy to follow and you can do them at home. The key here is to follow a really good exercises program. There is a really big difference between doing random exercises and between following a proven lower back exercise program. The results are quick and permanent.

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