How To Relieve Lower Back Pain

Today, we’ll be briefly exploring how to relieve lower back pain.

You might have experienced this already whenever you’re tired after a hard day’s work.

Lower back pain is a very common condition and the pain can come and go. Today, we will discuss what lower back pain really is, its causes and symptoms. We’ll also touch upon as well as when to be alarmed and when you have no cause for concern with lower back pain as well as how to mitigate lower back pain.

OK, let’s get started.

What is Lower Back Pain?

Lower back pain is pain felt from the middle part of your back down to your pelvis. This can sometimes run down to your legs and feet depending on it’s cause.

It is a muscle pain or muscle tension in the lower back area which can pertain to a problem in the lumbar area..

The stiffness and muscle pain is limited to the lumbar spine, ligaments near the spine, the discs (the one between the vertebrae), the spinal cord and the muscles in the lower part of your back.

What causes lower back pain, then?


Here are 6 common causes of lower back pain:

  1. Sitting for long periods or improper exercise:  If you spend too much time desk-bound, you’re inviting lower back pain into your life. Also, inappropriate exercise for your fitness levels – heavy weights or high impact-workouts when you’re unfit, for example – can frequently trigger lower back pain. Sports without professional supervision can also be a factor.
  2. Arthritis: Arthritis is chronic disease resulting in an extreme sensitivity to pain and swelling of the joints. Often, lower back pain occurs as a result
  3. Muscle Strain: This is also known as ligament strain and is caused by an injury due to sudden twisting or body movement, unsupported lifting of heavy objects, or bending
  4. Disc problems: A ruptured and bulging disc is also called as slipped disc . Lower back pain is inevitable
  5. Sciatica: The pinching or squeezing of the sciatic nerve characterizes sciatica. This condition is mainly caused by a herniated disc. This is an injury to the pelvis, thighs, and buttocks caused by sitting for long hours.
  6. Osteoporosis: This is a disease that makes the bone weak and brittle and causes fractures


We’ll now briefly explore the symptoms of lower back pain.

  1. Joint pain and stiffness of lower back muscles
  2. Pain and spasms in your back muscles that lasts for 10-14 days
  3. Sudden and sharp pain in the lower back due and numbness that radiates into the pelvis down to the leg, sometimes all the way down to the foot
  4. Pain into the buttocks area that extends down the legs into the sole of the foot
  5. Cramping pain with numbness and muscle weakness of the back
  6. Bone fracture pain


To relieve lower back pain, follow these steps:

  1. Over-the-counter pain relievers like Ibuprofen, acetaminophen, aspirin and pain relief pills prescribed by doctors both have their place when dealing with lower back pain
  2. Physical therapy with your doctor’s evaluation and recommendation can work well depending on the nature of the pain. This can take the form of a gentle massage, electrical muscle stimulation, pelvic traction, or ultrasound
  3. Ice packs for sprains applied right after and directly to the injury for at least 15-20 mins provides temporary relief from lower back pain
  4. Heat therapy by putting hot packs or heat patch on the back for at least 15-30 minutes is a smart move for short-term pain relief
  5. Acupuncture. Traditional Chinese alternative therapy acupuncture uses thin needles inserted into your body’s pressure points to relieve pain
  6. Chiropractic care is an alternative medicine which specializes on the treatment of proper musculoskeletal body alignment specially the spine
  7. Yoga allows you to breathe with your body and mind in sync. You can move your body into different positions to stretch your soft tissues and joints
  8. Stretching exercises focused on the lower back and pelvis like planking and pelvic tilt are often effective at lessening back problems
  9. Swimming is the most complete exercise, and you won’t put any strain on your back either
  10. Consume plenty of anti-inflammatory drinks and foods like ginger tea, pineapple juice, and apple cider vinegar
  11. Eat lots of green, leafy vegetables such as spinach, collards and kale. Nuts like almonds and walnuts as well as fruits such as oranges, strawberries and blueberries are also highly recommended

Final Thoughts

Drop us a line if you have any questions or feedback at all.

If you need to schedule an appointment, you can do so online or by calling 480-550-9393. Don’t suffer from lower back pain in silence.