The Most Efficient Remedies for Your Lower Back Pain

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The most common causes of lower back pain are soft tissue injuries and mechanical issues. Torn or pulled ligaments and muscles are excruciating causes of lower back pain. Lower back pain in Livingston will obtain an accurate diagnosis to identify the underlying cause of the pain and alleviate it for good.

Depending on your lower back pain severity and how long you have been hurting, relief measures range from simple to complex. Rather than waiting so long for your lower back pain to subside, here are some efficient remedies to finding fast relief:

Taking Anti-inflammatory Drugs

Within the first 48 hours of experiencing lower back pain, taking non-steroidal anti-inflammatory drugs makes the pain much more bearable. Such drugs include naproxen and ibuprofen that go a long way in reducing the pain you’re facing. It’s also advisable to consult your doctor if you continue taking the drugs for more than ten days.

Localized Cooling and Heating

For the first 72 hours after your lower back pain sets in, rub the pain area using an ice pack for 20 minutes thrice per day. After two days, switch to 20-minute intervals of localized heating using a heating pad. Localized cooling using a pack of ice eases swelling by reducing blood flow to the pain area. The cooling also thwarts the ability of your nerves to conduct pain signals. On the other hand, heating seeks to increase blood circulation by loosening tight muscles, therefore bringing oxygen to the rescue.

Doing Gentle Stretches

Walking, standing up after sitting for long working hours, and gentle stretches help stabilize your spine and prevent muscle imbalances. The gentle stretches you perform have a therapeutic effect. They bring about positive changes in your posture, spine, and overall well-being.

Boosting Your Mood

Obsessing your lower back pain could only be making things worse. Anxiety, fear, and catastrophizing have been known to amplify pain. Pain processors in the brain circuits overlap with circuits responsible for emotions, thus translating into actual pain. It will help if you start by accepting that you are experiencing pain then assuring yourself that your state will get better.

Sleeping Better

Poor sleeping positions can aggravate your lower back pain, thus denying you enough sleep. You can relieve back strain by keeping your spine in a neutral position. Sleeping on a mattress that is comfortably firm also goes a long way in granting you better sleep.

Engaging in Mindful Meditation

Meditation is essential in improving your concentration and releasing feel-good hormones that decrease stress and anxiety. Mindful meditation enables you to control your body’s perception of pain. You can try meditating during your work breaks or before bedtime. Find a quiet room and actively meditate for 7 to 10 minutes.


Lower back pain is incredibly frustrating, and often surgery seems like the quickest fix to attain relief. However, with the remedies mentioned above, you do not necessarily have to go under the knife. The remedies are a sure way of dealing with your lower back pain and curbing it from progressing to a chronic state. However, should the pain persist for more than three months, a referral to a pain management specialist is in order