How to Get Rid of Lower Back Pain

Whether it is caused by an injury or a repetitive action, back pains are difficult to deal with. It a degenerative condition that does not go away. You can minimize the pain, but it stays. It is an illness that is quite common among a lot of people.

There are instances when the problem gets too serious that you start feeling numb and weak. It could even reach a point when you are unable to move your body or sleep well at night. You can speak with your doctor about the problem so that you will receive proper treatment. If you want to know how to get rid of lower back pain without seeing the doctor first, these are some tips to remember.

Use ice

If you are suffering from back pains as a result of an injury, you can use ice for the first 24-48 hours after the incident. Using ice can help reduce the inflammation.

It might feel uncomfortable or even painful. Some people prefer a hot compress on the affected area.

The problem when you warm it up is that even if it feels good, it could worsen the inflammation. Use ice and let it stay there for about twenty minutes.

Keep moving

Although it is painful, you cannot allow the back pains to prevent you from doing your regular tasks. Make sure that you still keep moving no matter what happens.

Go to work, head to the gym, swim in a pool, run with your friend, and walk your dog. These are some activities that will keep you moving without putting too much stress on your back.


Stretching exercises are useful in making the pain go away. Avoid sitting on your desk for the entire day.

Stand up when you feel like you have already been seated for a long time. Stretching exercises and yoga poses are worth the try.

Hold the stretched pose for a few seconds and keep repeating the process. It might be painful and uncomfortable, but you will get used to the process.

Change your workspace

If you keep slouching while using your computer, you are only making your problem worse. Make sure that you redesign the workspace so that you can reach the keyboard and mouse without slouching.

You can also clearly see the text and images on the screen. Find a desk that supports your lower back and allows you to work over an extended period without any problem.

Be conscious of your posture

Slumping will make it more difficult for your back to support your weight. Therefore, you need to be mindful of your posture.

Straighten your knees and sit upright. However, you cannot exaggerate it as it could also strain your back.

Avoid high heels

You can exchange your high-heels with flats or low heels. If you are not walking around, remove your shoes.

When you wear high heels, you are creating an unstable posture that puts too much pressure on the lower spine.

Again, it is not easy getting rid of back pain. These tips can help you gradually deal with the problem.