Everyone knows it, the nagging pain in the lower back. We will show you how to treat and relieve back pain in the lower back and what causes it.
Nowadays, many younger people are also affected by back pain due to a lot of desk work. However, these can have different causes. It mainly depends on the place where the pain occurs.
Common causes of back pain
Back pain is most commonly located in the lower back since the lumbar spine is a more prone area to injury and damage than the cervical and thoracic spine. Causes of back pain in this area are, for example, obesity, lack of exercise, or stress. Incidents such as pregnancy, a herniated disc, or the like can also lead to back problems.
What you can do about it
There are a few methods to counteract back pain, which we will explain to you below. If the pain is severe, you can also take an over-the-counter pain reliever. This can temporarily relieve your pain and make it easier for you to relax and stay active. Back pain can also occur while sleeping, so make sure you get enough sleep and a correct position.
1) Heat to relieve pain
The heat helps with complaints such as back pain, as it relaxes the muscles and relieves tension. For example, you can make a hot water bottle, a cherry pillow, or a warm bath. Heat plasters from the pharmacy or the drugstore can also help. A heating belt/massage device can also help you with acute back pain.
2) Exercises for back pain below
Relaxing and circulation-enhancing exercises can also relieve the pain. In the following video, you will find some helpful exercises to relieve back pain and relax your lower back. You need a yoga or sports mat to do the exercises.
3) Exercise to prevent back pain
In order to prevent back pain, you should exercise actively, because studies show that anyone who has recurring pain in the lower back can reduce the frequency of pain attacks by almost half through regular exercise. So try to incorporate walks into your daily schedule. Especially if you work at a desk, getting enough exercise should be on your priority list. Also, try to motivate yourself to do some sport or exercise in other ways and to overcome your weaker self.
Exercise therapies can also relieve back pain and improve general fitness and mobility. In general, you can remember that endurance sports are good for the back muscles because the joints are protected and the muscles are strengthened by the even and appropriate load.
4) Massage techniques to relieve pain
The most common type of massage used for back pain is the classic massage. The tissue is loosened by various movements such as rolling, circling, kneading, tapping, and stroking. For a good massage, you can also use homemade massage oil. The massage helps with tension.
You can also just give yourself a massage. Stand with your back against the wall and lean against a hard foam roller, for example. Then massage your back with the roller using slow up and down movements.
When to See a Doctor for Lower Back Pain
If you have acute lower back pain, you should definitely see a doctor, even if the pain comes on very suddenly or you notice one or more of the following symptoms in addition to the back pain: increasing muscle weakness or sensory disturbances in the arms, legs or genital area.
