Lower back pain is a very common condition and one of the leading causes of physician visits in the US; 4 out of 5 adults experience it at some point in their lives.
Lower back pain can happen because of overuse, repetitive movements or holding sustained positions for long periods of time. Injury to back muscles, ligaments, and discs that support your spine may lead to muscle and postural imbalances, making your lower back prone to injury.
If you suffer from lower back pain, get it checked to make sure you don’t have a serious medical problem, such as a slipped or herniated cervical disc.
Cures for lower back pain fail because they focus on the pain, which is simply a way for your body to tell you that something is not right. Failing to deal with the situation right away usually means more problems in the future and having to work harder and longer to get back to normal.
A wide range of treatments can help to cure lower back pain, depending on what is causing it and how long the pain lasts. Most of the time back pain will improve by itself within a few weeks, especially if you stay active and engage in basic self-care.
So how to cure lower back pain?
For the first day or two, try to rest in a comfortable position. Lie on your side with a pillow between your knees, or on your back on the floor or a mat with a pillow under your knees.
It is best not to rest or stay in one position for too long. Instead, if you can, take a short walk for about 10-20 minutes (only if you experience no pain), before finding a comfortable position to rest again. This keeps the blood flow to your back moving and removes waste products of inflammation that may be building up. It also keeps your back muscles strong and supple so they don’t get weak due to lack of use.
Take pain medicines as little as possible, and only if absolutely necessary. These may include acetaminophen (Tylenol) or drugs that reduce pain and swelling such as ibuprofen (Advil or Motrin). These drugs merely relieve the symptoms and do not cure the causes of lower back pain.
For the first day or 2 after your lower back pain develops, you can try an ice pack for 10-15 minutes every 2-3 hours. After the first 2 days, switch to using a heating pad for 15-20 minutes every 2-3 hours. A warm shower is also an option. Some physiotherapists believe that it helps to switch between heat and cold treatments.
As soon as possible, try and get back to your normal activities, with periods of rest if necessary. Maintaining your mobility is the best long-term cure for back pain because it helps your muscles stay strong. Staying in bed for more than a day or 2 can actually worsen your lower back problems.