Lower back pain is no fun, so I've come up with 6 simple and effective tips that can relieve lower back pain.
Apply ice to the affected area for 1-3 minutes every 30 minutes. This will help to keep fresh healthy blood flowing to the area which will promote healing. It also has some mild pain relieving properties and can help with inflammation.
The old fashoined advice of lying on a stiff board is no longer considered correct. Try to keep moving and avoid sitting or lying down for too long. I would suggest trying to move for about 15 minutes out of every hour.
Very Gentle Exercises
Try doing some gentle stretches like lying on you rback and brining your knees towards your chest. And Gently lowering your knees to each side. Keep the movement to the point where you feel no more than a gentle stretch. Stop if it feels painful.
Our bodies heal and repair during sleep. Check your bed and mattress are supporting you well . If you are a side sleeper try putting a small towel or pillow between your knees at night. If you are a back sleeper try putting a pillow under your knees.
Avoid Aggravating Moveements
If something makes your pain worse immediately, try to avoid that activity or position. Movement is important but it should be within a pain free range.
Speak to your pharmacist about getting some over the counter pain relief. This can oftne help ease your Pain enough to keep you moving more normally and allow you to get some much needed sleep.
If you have tried all of these suggestions and have been having pain for than 7 days, it is probably time to get some hands on treatment. An osteopath will be able to assess your symptoms and your body before discussing and agreeing a treatment plan that suits you.