Dealing with lower back pain can be a distressing experience, but certain home remedies and exercises may offer relief. The onset of pain is typically sudden following a disc rupture, with sitting often exacerbating the discomfort while standing and walking may alleviate it. Beginning treatment with over-the-counter pain medication and physical activities is advisable. Exercise is beneficial as it can relieve pressure on the disc.
Physical therapy is centered around specific stretching exercises that strengthen muscles supporting the spine, enhancing flexibility and motion. Modalities such as yoga, tai chi, and Pilates are recommended for their gentle stretching exercises, which maintain limberness. Fortunately, most instances of low back pain improve over time, with many resolving within a few weeks. Effective pain management is crucial as it promotes activity, aiding in recovery.
For pain relief, options include acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs). Additionally, maintaining fitness is essential. Weak back and abdominal muscles, whether due to deconditioning or age, can initiate or worsen low back pain. Hence, stretching and strengthening both back and abdominal muscles is critical not only for remedying low back pain but also for preventing its recurrence.
Learn more about treatment options and exercises from Harvard Health’s suggestions and explore Stanford Medicine’s research on new approaches to chronic low back pain. Additional advice can be found in Harvard Health’s guide on when to seek help, as well as tips from HSS on eliminating lower back pain for good. For a comprehensive approach, consider Harvard Health’s best bets for back pain and their five steps to a pain-free back.
