How to Relieve Lower Back Pain – Ultimate Guide

How to Relieve Lower Back Pain – Ultimate Guide

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How to Relieve Lower Back Pain - Ultimate GuideMan having a lower back pain over gray background

You try to stand up, but you feel that awful lower back pain again. The same question is here  – How to relieve lower back pain?

It slows your moving. It doesn’t allow you to do most of your daily activities.

When you try to do something, you can feel several sets of eyes on you – watching and waiting for your next move.

It’s embarrassing, awkward, and humiliating.

You look for relief on the internet, in magazines and in every place you can find it.

Pills to relieve pain didn’t solve your problem.  After taking medicine for the pain, you feel better for some period of time, and after that, the pain is there again.

So what’s the solution?

Lower back pain can be eased with the right treatments. It is either acute or chronic. Severe lower back pain occurs as the result of some injury while the chronic may stem from a medical condition or old injury. Relief for the lower back pain can be found via a number of different approaches. It’s essential to have the cause of the pain correctly diagnosed if it persists.

Keep reading this article, and we hope you will find how to relieve lower back pain

– How to relieve your lower back pain – Table of Contents 

#1.  How to relieve lower back pain fast 

Relieve the lower back pain with Back Reshaping 3-Part Method

#2. How to relieve lower back pain while sleeping

  1. Choose a good mattress
  2. Pick the right pillow
  3. Adopt the right sleeping position to relieve lower back pain
    3.1 Sleeping Positions with pillow support
    3.2 Sleeping Positions without pillow support

#3. How to relieve lower back pain at home

  1.  How to Relieve Low Back Pain with Stretches
  2. Develop Good Posture to relieve lower back pain
  3. If you smoke, try to reduce or quit smoking
  4. How to Relieve Low Back Pain with cold and/or hot therapy
  5. Take care of your weight
  6. How to Relieve Low Back Pain with 101 Superfoods That Stop Your Joint Pain & Inflammation
  7. How to relieve lower back pain with over-the-counter pain relievers
  8. Apply a pain-relief cream
  9. How to Relieve Low Back Pain with Arnica
  10. Engage your brain
  11. Do what make you happy

#4. Other Ways to Relieve Back Pain

  1. How to relieve lower back pain with Hands-On Therapy
  2. How to relieve lower back pain with  Acupuncture and Acupressure
  3. How to relieve lower back pain with Nerve Stimulation
  4. How to relieve lower back pain with Biofeedback
  5. How to relieve lower back pain with cognitive-behavioral therapy
  6. How to relieve lower back pain with  Spinal Injections
  7. How to relieve lower back pain with Back Surgery

#5. How to relieve lower back pain during pregnancy

  1. How to prevent and avoid lower back pain
  2. How to relieve lower back pain
  3. See the doctor

#6. Conclusion

1. Relieve the lower back pain with Back Reshaping 3-Part Method

Introduce Rick Kaselj and Mike Westerdal

Rick Kaselj had a severe back injury which prevented him from living a full and happy life and threatened to ruin his professional career. He started to search for the solution for his low back pain.  Experimenting on himself, he developed strategies and techniques to overcome his back injury.

Today he lives a healthier and pain-free life. Daily Rick helps over 80,000 people from 137 countries and has taught his techniques to well over 8,152  fitness and health professionals from around the world.

Mike Westerdal is the founder of CriticalBench.com, kettlebell instructor and a personal trainer. He has teamed up with Rick Kaselj, MS to overcome their injuries and nagging pain.

Their mission is to share the Fix My Pain series with people who are interested in relief their pain without medications, appointments, and to live life to the fullest.

Here are their Strategies How to relieve lower back pain 

These strategies could be taking the fast track to the pain-free workouts.

Strategy #1:  Do Standing Back Extension exercise first thing in the morning!

How to relieve lower back pain1We sit a lot during the day and put our bodies in a constant state of flexion. That leads to chronic low back pain.

Standing back extension is the number one exercise you can do to alleviate an achy back. To perform this exercise, stand up and place your hands on top of your pelvis. Arch backward and return to standing. Try to go further and further with each repetition. Your feet should be about hip-width apart.

This exercise is beneficial for 95% of the people with low back pain either as a break from sitting or first thing in the morning.

Do this exercise for Five repetitions 3-4 times per day whenever your back feels tight or sore. Your back should feel looser and better.

Strategy #2: Deal With The  Core Of The Problem Not With Its Symptoms

Stretching and Strengthening provide temporary lower back pain relief. They focus on the symptoms, not on the root of the problem. The solution is to re-shape your back Into a Pain-Free Lumbar Spine You need to do strengthening or stretching to reshape your lower back Into a pain-free lumbar spine. If you are not careful, you can make the problem worse by adding more strength to a painful region.

Don’t do the stretches and exercises until you will reshape the lumbar region.

Strategy #3: Reshaping your lower back with the Back Reshaping 3-Part Method

In this strategy, I’ll share with you how to re-shape your back. After that, when you strengthen it, you will NOT be causing more damage.

You can do it with The BR3-Method (Back Reshaping 3-Part Method).  Rick Kaselj invented this method. He has a Master’s Degree in Exercise Science and over 20 years of hands-on experience

What is  BR3-Method

The core of BR3 – Method is How to Reshape your lower back from a painful lower back to a pain-free lumbar spine:  Read below how you can relieve lower back pain for yourself With these 3 parts

PART 1 of the BR3 – Method: Internal Reshaping

How to relieve lower back pain4

In this part, you take simple steps to create a pain-free lumbar region in your lower back

PART 2 of the BR3 – Method: External Reshaping

How to relieve lower back pain4

In the second part of the BR3 method, you reshape your back from the outside. You will do things which will continue the reshaping of the lower back from the outside. After that, your lumbar region becomes pain-free.

PART 3 of the BR3 – Method: Injury Specific Exercises

How to relieve lower back pain6

In the last step of the BR3 – Method, you will focus on injury-specific exercises.

Don’t do all exercises for back injuries you will find on the internet, magazines or books. 40% of exercises are specific for every injury, and this is very important to know

This method sounds impressive, right?

Take Care of Your Back Pain and grab “Fix my back pain” method.

In his “Fix my back pain” Rick will show you 3-part program in detail using instructional guides and easy to follow videos How to Relieve Lower Back Pain

With his guidelines, you will reshape your lower back pain, and you will have pain free, healthier, and happier life.

Click here to learn how to relieve lower back pain with the “Fix My Back Pain “ method.

 

We sleep at least 6-8 hours every day. Sleeping equipment and sleeping positions can alleviate lower back pain. Follow the steps below and learn how to relieve lower back pain while sleeping.

– How to relieve your lower back pain while sleeping – Table of Contents –

  1. Choose a good mattress
  2. Pick the right pillow
  3. Adopt the right sleeping position to relieve lower back pain
    3.1 Sleeping Positions with pillow support
    3.2 Sleeping Positions without pillow support

1. Choose a good mattress

How to relieve lower back pain7.pngYour mattress should keep you comfortable.

In the past doctors recommended sleeping in a firmer bed if you deal with lower back pain. But according to WebMD, “A soft mattress can be good if your hips are wider than your waist because it will let your spine stay straight while you sleep. If your hips and waist already line up straight, a harder mattress might feel better because it will give you more support,”

So your mattress has to be big enough and support the natural curves of your body.

Do the research and read about all the possibilities. Some companies offer you to try their mattress for a few weeks and return it if it is not suitable for you. 

Take into consideration that you have to replace the mattress every 9-10 years. Don’t use it for more than ten years if you want to alleviate your lower back pain.

2. Pick the right pillow

How to relieve lower back pain8.pngAs your mattress has to be big enough and support the natural curves of your body, your pillow has to support the natural curve of your neck. 

You should select the pillow according to your sleeping position.  Most of them are labeled according to the sleeping position they are intended. 

If you sleep on your back, you will need a fluffier pillow. If you are sleeping on your side, try using a thicker pillow. Regardless of your sleeping position, never place your pillow under your shoulders.

You have to replace your pillow every year or so. Don’t throw it away.  You can use your old pillow to support other areas of the body.

You Can Try  a Back Brace at Night for Added Support

Wearing a back brace to bed can give you short-term relief of lower back pain while sleeping.

3. Adopt the right sleeping position to relieve lower back pain

3.1 Sleeping Positions with pillow support

How to Use Pillows to Relieve Lower Back Pain While Sleeping:

Try the following sleeping postures with pillow support to relieve lower back pain while sleeping.


Sleeping on the back with pillow support

According to doctors sleeping on the back, can be the best sleeping position to alleviate lower back pain.

This position minimizes pressure points and evenly distributes the weight of the body. It can provide additional support to your body and help you to maintain the natural curve of your spine while sleeping. Your head, neck, and spine are in good posture all the time.

Here is how you should sleep properly on the back

1. Lie flat on your back facing the ceiling
2. Place a small pillow under the knees and small rolled towel beneath your lower back.



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3. Your pillow has to support your head and neck.

Sleeping on the side with pillow support

This position can strain the lower back by pulling the spine out of the position.

To correct your posture while sleeping:

1. Get in the bed and roll oh the side you want to sleep
2. Place a firm pillow between your knees. You will restore the natural alignment of your body and put the spine in the right position.
3. Your pillow has to support your head and neck.
4. Additionally, you can put a large pillow against your chest and stomach and keep your back aligned.

Sleeping on the front with pillow support

Sleeping on your front is the worst sleeping posture, according to doctors. This sleeping position can benefit people with degenerative disc disease or a herniated disc.

If this is your favorite sleeping position, you should place a pillow under the stomach and hips to improve spinal alignment.
To correct your posture while sleeping:

1. Lie on the front of the body
2. Place pillows underneath the abdomen and hips
3. Try to sleep without a pillow for the head. If you can’t, use a flat pillow.

Sleeping on the front with pillow support with the head face down

This is the same position as the previous one but with the head face down. In the last position, you turn your head to one side while sleeping. You add additional stress on the neck, shoulders, and back in this way. To avoid it lay face down. Use the small, firm pillow to prop up the forehead and allow breathing.

1. Lie on the front of the body
2. Place pillows underneath the abdomen and hips

3. Put your face down and use the small, firm pillow to prop up the forehead and allow breathing.

3.2 Sleeping Positions without pillow support 

Sleeping in the fetal position

Sleeping in the fetal position can help you if you are with a herniated disc.

1. Get in the bed and roll oh the side you want to sleep
2. Your pillow has to support your head and neck.
3. Move the knees towards the chest. Your back has to be relatively straight.

Sleeping on the back in the reclined position

If you have isthmic spondylolisthesis sleeping on the back in the Reclined position can help you. Consider investing in an adjustable bed which can be positioned accordingly.

 

-11 Ways to Relieve Low Back Pain at Home – Table of Contents –

1. How to Relieve Low Back Pain with Stretches
2. Develop Good Posture to relieve lower back pain
3. If you smoke, try to reduce or quit smoking
4. How to Relieve Low Back Pain with cold and/or hot therapy
5. Take care of your weight
6. How to Relieve Low Back Pain with 101 Superfoods That Stop Your Joint Pain & Inflammation
7. How to relieve lower back pain with over-the-counter pain relievers
8. Apply a pain-relief cream
9. How to Relieve Low Back Pain with Arnica
10. Engage your brain
11. Do what make you happy

You can relieve lower back pain at home on yourself. The following techniques you can do at home. But before you start with stretches or exercises, consult your therapist or doctor. They will recommend the best home therapy for you. As we mentioned before

Do not do all exercises or stretches for back injuries you will find on the internet, magazines, or books. 40% of exercises are specific for every condition or injury, and this is very important to know.

So, You can use the following ways if you have mild low back pain.

1. How to Relieve Low Back Pain with Stretches 

Rear view of woman stretching in her bed

According to my opinion, you can find many stretch exercises on the internet, ebooks, youtube, magazines. Everyone promises you the best. YOU MUST DO STRETCHES TO RELIEVE YOUR BACK PAIN. PERIOD. There is no discussion if you have done them.

The question is which ones are the best according to your state.

To solve that you have three options:

  1. Consult your doctor or therapist. They will recommend the ones which are the best for your state.
  2. Consult Rick, who heals a lot of patients.
  3. Consult another famous expert who has healed a lot of people with lower back pain.

My advice: Do not sit most of the time. Get up every 20-30 minutes or so, and stretch your back and legs. You can start practicing Yoga too. Yoga is beneficial for regular stretching.

2. Develop Good Posture to relieve lower back pain 

I wrote an article about how to develop Good Posture.

You can read the whole article here: Good Posture: How to Develop Good Posture

Orthopedic shoes are not just for elderly people. Consider investing in specialized inserts for your shoes, and for that matter, good quality shoes as well; this is something many athletes do to stabilize their posture and movement. Wear low heels. High heels can increase pressure on your lower spine. At work, make sure you have a good quality chair since you will be spending most of your day in it. If you are doing the heavy lifting, you might want to wear a lumbar support belt, and when you sleep, make sure you have the right quality mattress and pillow. There are plenty of ergonomic tools out there to assist in promoting good posture, so take advantage of them!

3. If you smoke, try to reduce or quit smoking 

According to the latest researches chances, smokers who have lower back pain are more significant compared with nonsmokers. Nicotine can increase the risk for osteoporosis and other bone problems of the spine. This lead to the spine’s compression fractures.

4. How to Relieve Low Back Pain with cold and/or hot therapy 

Cold and/or hot treatments are simple but effective ways of reducing lower back pain.

  • Cold therapy

You can create your cold therapy packs and keep them in the refrigerator for your massages. Wipe the pack in the towel and apply it on your lower back for 20 minutes. After that, dry your lower back and rest for the 10 minutes.

  • Cold therapy has two main benefits:
  1. It reduces inflammation
  2. It acts as a local anesthetic. Cold therapy slows down nerve impulses and keeps them from spasms and causing pain.
  • Heat therapy
The woman at beauty spa getting a procedure with hot stones while massage therapist doing arm massage

You can use heat therapy in many forms. Try some of them and find which is the best for relieving your lower back pain. You can try a hot shower or hot bath, hot water bottle, heating pad, you can heat salt and put it in a towel creating a heat wrap, and some devices you can find on the market. Be careful with the temperature. Don’t use high-level heat. You can burn yourself. Continuous, low-level heat brings healing relief to your lower back.

  • Heat therapy has two main benefits, too:
  1. It stimulates blood flow
  2. It sents pain messages to the brain.

5. Take care of your weight 

If you are overweight according to your height, you put excess stress on your spine. Don’t allow to happen this. Keep diet and exercises to keep your weight in a reasonable and healthy range.

6. How to Relieve Low Back Pain with 101 Superfoods That Stop Your Joint Pain & Inflammation 

101 Superfoods That Stop Your Joint Pain & Inflammation

In this book, you can find how naturally you can stop joint pain  and Inflammation by eating Superfoods

According to the author, you will boost your vitality, relieve lower back pain in as Little as 14-Days. It is worth to try. Superfoods are suitable for the overall health condition.

Click Here to See what 101 Superfoods That Stop Your Joint Pain & Inflammation book offer.

 

7. How to relieve lower back pain with over-the-counter pain relievers 

Today we can buy over-the-counter pain relievers to relief lower back pain temporary without prescription.

Ibuprofen, aspirin, and naproxen can help reduce back pain. Before taking any drug to relief lower back pain, consult your doctor or pharmacist if they are in interaction with over-the-counter pain relievers. If you have a history of a specific medical condition such as liver disease, kidney disease, ulcers, you should avoid over-the-counter pain relievers.

8. Apply a pain-relief cream 

You can find a variety of pain relief cremes in the pharmacies, magazines, on TV commercials and online.

Be careful with the pain relieve cremes too. Don’t use them without consulting your doctor first. Most of them contain menthol and have a cooling effect. It reduces lower back pain temporally. But if you use too much menthol, it can cause you to be more sensitive to pain.

Creams with a compound found in hot peppers -capsaicin, can help treat osteoarthritis pain and relief lower back pain.

You can try MindBody Matrix Pain Relief Cream.

Read here how Iraq War Veteran Overcome 10 Years of Back Pain WithMindBody Matrix Pain Relief Cream

9. How to Relieve Low Back Pain with Arnica 

Arnica is a homeopathic remedy.  You can apply it directly to the skin to treat minor injuries and muscle pain in your lower back.

There is little scientific research about Arnica’s usefulness, but also there is a low side effect too.

You can find Arnica creams and gels in the pharmacy or online.

10. Engage your brain 

Develop skills with your mind to ignore or reduce the pain signals How you perceive your pain depend on the way your brain processes and interprets pain signals

Read more: Modern Theories of Chronic Pain
Chronic Pain Coping Techniques – Pain Management
How Emotions Contribute to Chronic Pain

11. Do what make you happy 

Do anything which relaxes you and make happy. Living with ongoing pain is awful. It reduces your abilities to do things, interrupts your sleep, and worsens your mood.

Doing what makes you happy can help you a lot. Enjoy drinking your coffee, chatting with your friends, watching your favorite movies, walking a dog. In this state, when you are happy, you will feel less pain.

Even if you are on ongoing extensive medical treatments and you have severe pain, try doing simple things which make you happy. They will help you to be stronger and healthier over time.

 

-Other ways to relieve back pain – Table of Contents –

1. How to relieve lower back pain with Hands-On Therapy
2. How to relieve lower back pain with  Acupuncture and Acupressure
3. How to relieve lower back pain with Nerve Stimulation
4. How to relieve lower back pain with Biofeedback
5. How to relieve lower back pain with cognitive-behavioral therapy
6. How to relieve lower back pain with  Spinal Injections
7. How to relieve lower back pain with Back Surgery

1. How to relieve lower back pain with Hands-On Therapy 

People use Hands-On Therapy or  Chiropractic (Chiro – hands-on and practic – done/ applied by ) for thousands of years to heal lower back pain.  This technique uses fingertips to deliver pressure to targeting specific points of the body to relieve pain. 

Read more about how to relieve lower back pain with hands-on therapy here

2. How to relieve lower back pain with  Acupuncture and Acupressure 

People widely use  Acupuncture and Acupressure to relieve lower back pain. According to WebMD:

“Pain treatment expert John Loeser, MD, of the University of Washington, says the findings suggest that psychological factors play a role in the effectiveness of alternative treatments like acupuncture and acupressure.

“People come to pain treatment with strong belief systems, as well as cultural and personal biases that strongly influence their responses,” he says.

Most People Get Better

Loeser says he would neither encourage nor discourage patients from trying an alternative therapy that may work for them. But he adds that patients should always ask providers of these treatments how long it should take to see results.

He says in 90% of cases, low back pain goes away on its own within two months, regardless of treatment.

Successful treatment is one that minimizes pain enough to allow the patient to resume normal activities as soon as possible, Loeser says.

“When I’m asked about alternative treatments, I say that there isn’t a lot of scientific evidence to explain why they work,” he says. “But they do work for some patients, and the risk of them harming is pretty small.”

3. How to relieve lower back pain with Nerve Stimulation 

TENS (transcutaneous electrical nerve stimulation) is one of the nerve stimulation’s methods to relieve lower back pain. With this method, incoming pain signals are blocked with mild electric pulses which are delivered to the nerves.

4. How to relieve lower back pain with Biofeedback 

You can use Biofeedback to learn how to control your response to pain.

Biofeedback uses a particular machine with electrical sensors. Electrical sensors help you to receive information about your body. According to the data you will receive, you can train your brain how to react to pain. Also, you can learn how to moderate your breathing, muscle tension, blood flow, heart rate. According to some studies, Biofeedback is better than medication in relieving back pain and has no side effects.

 

5. How to relieve lower back pain with cognitive-behavioral therapy 

CBT is a two-part form of psychological therapy. In the cognitive part, you focus on your thoughts. In the behavioral component, you focus on your actions.  You can manage your pain by changing your negative thoughts and feelings about pain to helpful thoughts and feelings.

You can’t stop your lower back pain, but you can change how your body responds to pain.

CBT will help you learn how to:

  • Identify your negative thoughts about pain
  • Stop your negative thoughts about pain
  • Start using positive thoughts about pain
  • Start Developing  healthy thinking

Here is the example of changing your thoughts:

“I can not do this” to

“I did this before, and I will do it again.”

Healthy thinking mean develops positive thoughts.  It helps you to calm your mind and body to feel better. Feeling better reduces pain.

This method is consist of 15 to 20 meetings with a therapist.




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6. How to relieve lower back pain with  Spinal Injections 

If you have severe lower back pain, your doctor can recommend a spinal injection. The number of doses  depends on the kind of injection

7. How to relieve lower back pain with Back Surgery 

Back Surgery should be your last option. Like all surgeries, back surgery carries risks. These kinds of operations are not always successful.

 

It seems that lower back pain is the inevitable part of the pregnancy.

Your baby is growing inside you, and you are gaining weight. Your center of gravity is changing. Your hormones relax the ligaments in the joints of your pelvis. And you get lower back pain. Here are tips about how to prevent, avoid, and relieve lower back pain during pregnancy:

-How to relieve lower back pain during pregnancy– Table of Contents –

1. How to prevent and avoid lower back pain
2. How to relieve lower back pain
3. See the doctor

Pregnant woman, pain in back

 

1. How to prevent and avoid lower back pain

  • You need to strengthen the back muscles. This will help reduce lower back pain. You can do some light exercises with a doctor’s approval only.
  • Take care of your weight during pregnancy. Some women feel hungry most of the time. If you are one of them eat fresh vegetables or fruits when you are hungry outside of meals.
  • Do not wear high heeled shoes. High heels can increase pressure on your lower spine.
  • Do not stand for an extended period.
  • Practice a good posture while walking or sitting. Keep your back straight when you walk. Sit in the comfortable chairs with a small pillow behind your lower back.
  • Don’t sleep on the abdomen or the back. Sleep on your side. Put pillows behind your back and between your knees.

2. How to relieve lower back pain

  • Do regularly stretches for the lower back in cooperation with your doctor.
  • Sleep on your side. Put pillows behind your back and between your knees.
  • Sleep well. As your baby grows, you will have more and more difficulties with sleeping.
  • Use Cold and/or hot treatments to relieve lower back pain. Consult your doctor before you start with them.
  • Wear a maternity beal for extra lower back support.
  • Get prenatal relax massages. You can reduce stress via meditation and other mindfulness techniques.

3. See the doctor 

  • you get severe lower back pain
  • if your pain is constant and lasts more than two weeks

As we can conclude, lower back pain is a common part of pregnancy.

The good news – It will resolve on its own after you have given birth to your child.

So follow the guidance on how to prevent, allow, and relieve lower back pain during the pregnancy and enjoy in your pregnancy.

 

#6 Conclusion

Don’t allow lower back pain to steal your self-control. When faced with pain, it seems like the choice has power over you, not the other way around. But that isn’t fair. You deserve to live a healthier life without pain.

Don’t wait. Consult your doctor and put everything you learn into action to relieve lower back pain. Start with the “Fix my back pain” method, adopt a good sleeping position, follow the pieces of advice on how to relieve lower back pain at home, ask for additional help.

Take action now. When you find the solution for your lower back pain, you can fulfill your dreams. You will be happier better in your work, your relation. You will be more confident, and your life will go in the other, painless, healthier and happier direction

How to Relieve Lower Back Pain – Ultimate Guide

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