Relieving Lower Back Pain Fast (& Naturally)

Lower back pain can disrupt even the most innocuous activities and movements, such as sitting and sleeping. The discomfort may be sharp and persistent or gradually worsen throughout the day. 

Whether it’s a chronic issue or the result of a recent accident, relief is likely your top priority. Fortunately, safe and natural solutions for relieving low back pain are within reach, and they don’t require yet another trip to your medicine cabinet. 

This article offers three effective tips to naturally ease low back discomfort and support healing—plus, your chiropractor will approve of the noninvasive methods. 

 

Tips to Reduce Lower Back Pain at Home

Lower back pain, whether dull or intense, is one of the most common reasons to miss work, exercise, and social engagements. According to WHO (the World Health Organization), over 20% of the global population suffers from lower back pain, and that number is consistently on the rise. 

Because our back supports many of our movements, allows us to remain upright and flexible, and provides balance, it’s almost always at work. This means the back’s soft tissues and spine are vulnerable to injury, regardless of your lifestyle. 

 

Reasons you may have lower back pain include:

• Regularly using poor posture, ergonomics, or workstation setup
• Sedentary behavior or regular sitting 
• Habitual poor movement patterns 
• Improper lifting techniques and regularly lifting heavy items, often with exercise or occupation
• Using a handheld device for extended periods
• Wearing inappropriate or unsupportive footwear
• Overuse injury, often due to sports, exercise, or occupation
• A chronic condition 
• A traumatic accident, such as sports or auto accident
• Mental stress that often manifests physically in the hips and low back

 

These habits or events can cause conditions and injuries that create lower back pain, including:

• Disc herniation, degenerative disc disease, or other spine injury 
• Sciatica 
• Sprains and strains
• Inflammation
• Arthritis
• Nerve impingement or pinched nerves
• Spinal stenosis 

 

Learning why you have lower back pain is vital to properly managing it so you can help avoid the injury it causes and keep your body protected. However, for fast, natural relief now, try these tips:

Exercise, stretch, & move

Incorporating regular exercise, especially core strengthening exercises, into your routine strengthens the muscles that support your spine, enhances flexibility, and alleviates stiffness. 

Low-impact activities such as walking, swimming, yoga, and Pilates promote better posture and spinal alignment, helping to ease lower back pain.

 

For quick low-back pain relief, try these simple movements:

• Stand and reach for your toes while keeping your knees slightly bent
• Stand tall and pull one knee to your chest, hold for a beat, then switch sides
• Perform a spinal twist
• Do a seated cat and cow stretch
• If seated for a long time, stand up and move around for a few minutes every half hour or soIf standing for a long time, sit down for a short break every half hour or so
• Give your feet a massage to support healthy foot mechanics and reduce stress 

 

Hot & cold therapy

Using heat and cold therapy on the painful area can provide relief for lower back discomfort.

Heat therapy, like a warm bath or heating pad, helps soothe tight muscles and boosts circulation to the affected spot, easing tension, stiffness, and pain.

Cold therapy, such as an ice pack or cold compress, helps reduce inflammation and numb the area, effectively reducing pain.

Relaxation techniques

Adding relaxation techniques to your daily routine can ease physical tension in the lower back and reduce mental stress. Mental strain often shows up physically in the lower back so properly managing stress is important to your physical, emotional, and mental well-being. 

 

Here are a few relaxation methods to try:

• Deep, rhythmic breathing through the nose
• Meditation and mindfulness practices 
• Muscle relaxation through stretching and massage
• Stepping away from stressful situations
• Getting some fresh air
• Removing yourself from technology for a set amount of time 
• Listening to music you enjoy

 

These practices can help reduce both muscle and mental tension, offering relief from lower back discomfort and enhancing overall health.

 

Work With Our Joplin Chiropractor for Lasting Low Back Pain Relief

While the tips mentioned above are valuable, we aim to give you confidence that your body is healing safely and efficiently.

At our Joplin chiropractic clinic, we take a thorough and personalized approach to care. By identifying the root cause of your lower back pain (finding the source of it) and learning about your habits and lifestyle, we can tailor a treatment plan that promotes effective healing and strengthens your body to handle everyday demands.

Our wellness team will develop a recovery plan specific to your injury, abilities, and needs. Using a variety of chiropractic solutions, we’ll ensure your comfort throughout the healing process.

 

Chiropractic solutions used at our Joplin chiropractic clinic to treat lower back pain include:

• Chiropractic adjustments 
• Acupuncture 
• Cupping 
• Active Release Technique (ART)
• Trigger point therapy 
• Myofascial release therapies 
• Guidance regarding exercise, posture, movement, and more 

Pain is not the norm. You deserve to live without discomfort and restrictions; our skilled chiropractor is ready to provide the care you need. Let us support your healing journey so you can live life to the fullest.

Book with us today.