If you’re anything like me, lower back pain can be a real…pain in the back! I started to experience problems with my lower back in my early thirties. I blame pounding too many pavements; I have been jogging since I was 15. A couple of years ago, when I rose up from a chair, I was unable to straighten my back at first and it took a while before I could stand fully upright. But now, thankfully, I have learned a few techniques to help me get rid of my lower back pain.

Ice

Icing can help to reduce any swelling or inflammation that might be present in your lower back. You don’t need to sit around bored while icing…you can stick an ice pack down the back of your pants to hold it in place, and then go on about your day! Don’t ice for too long though, try 20 minutes three times a day.

Sports Creams

I was amazed at how effective Icy Hot proved to be for getting rid of my lower back pain. Just massage it into your sore spots and let it do its magic! I also find Ben-Gay and Sportscreme to be quite useful.

Exercise and Strengthen

Exercising your lower back can help to stretch out muscles and get rid of lower back pain. Also, strengthening the muscles that hold the spine in place can help to keep the bones aligned and prevent lower back pain. I do my back exercises on an inflatable workout ball three times a day, although you could probably perform the same exercises on the floor. I lay with my stomach on the ball and then, with my hands clasped behind my lower back, I raise my torso up as far as it will go and hold the position for 60 seconds. I repeat this process several times. Take it slow at first if you’re not used to exercising your lower back. I have heard that yoga can also be effective when it comes to lower back pain.

Furniture

Take a good look at your furniture! I noticed that my lower back pain was more acute after I had been sitting in my office chair, so I gave that chair the boot and now I sit on my exercise ball when at my desk! Consider the question, does your lower back pain worsen when you’ve spent time on a particular mattress/sofa/armchair? If so, you may want to consider avoiding or replacing that piece of furniture. Also, if you have to sit for long periods, you might find that getting up every now and again and stretching can help get rid of lower back pain. Try stretching both arms up towards the ceiling and then taking a few long, deep, relaxing breaths.