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Are you Suffering from Lower Back Pain?

Perhaps you’ve either strained your back muscle or a ligament. Most back related injuries do not require urgent medical attention. However, this does not mean you should just try to block the pain and hope your lower back gets better on its on.

Proper care is needed! The pain may go away after some time, but the area will not have fully recovered which may make you more prone to strains and greater pain in the future. I know this from experience.

I once injured my back when I fell face first while ice skating. I rested for quite some time, about a month with minimal activity, until the pain went away. I thought the rest would be sufficient, but I was wrong. It wasn’t too long until I happened to have a cold which gave me an annoying cough. I was in the bathroom when I happened to cough really hard which threw out my back in the same exact area that I injured while ice skating. It was just a cough, but the strain was more painful than ever!

So please, take care of yourselves. Make sure your lower back gets fully healed and strengthened to prevent any future injury. Here are some ways you can actively deal with your back pain even in the convenience of your own home.

Treat Lower Back Pain At Your Convenience

1. Apply Heat to Lower Back

Heat therapy may require some personal experimentation. Each person has a different tolerance level and application preference. I personally prefer going to the shower, letting the warm shower jet hit my lower back for 10 to 15 minutes depending on the severity of the pain. There are a number of methods to apply heat:

  • Heating Pads

  • Heat Wraps

  • Hot Baths

No matter the method heat therapy will provide pain relief and healing. It is evident that heat helps increase circulation and soften up the tissues. Whichever means, or temperature, make sure the warmth penetrates down into the affected muscle.

2. Exercise to Strengthen the Core

The main reason why lower back injuries occur is due to a weak core. In order to rehabilitate the back it’s important to tackle the problem at the source.

However, there are some exercises that should be avoided especially if you recently injured your back in which case some exercises may overstrain muscles and ligaments.

Take a look at these exercises from Web MD.

3. Massage Therapy

Massage therapy targets muscle tension and strain and can offer great relief. Not only can it offer healing in the affected area but it helps you cope with the pain since massage naturally raises serotonin and dopamine levels (hormones that help you feel good and relax).

In 2001 a study conducted by Touch Research Institute at the University of Miami in 2001 found that: “Massage lessened lower back pain, depression and anxiety, and improved sleep. The massage therapy group also showed improved range of motion and their serotonin and dopamine levels were higher.” (International Journal of Neuroscience, 106, 131-145.)

Visit a local massage parlor or ask a friend or relative to give you a massage. Of course experienced therapists are the best. They’ll know how to deal with the injured area but make sure you communicate with them what your issues are in a detailed way.


Take care of yourself!! Prevention is key. The faster you deal with the issue the easier it will be to cope with the pain and prevent another strain, tension and injuries from occurring.

Have a healthy day!

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