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Treating Low Back Pain at Home

Treating Low Back Pain at Home

Chronic low back pain accounts for a great deal of emergency room visits, doctors office appointments and visits to the chiropractor.  In fact, it is estimated that over 80% of all adults will have a serious bout of low back pain at some point in our lives.  About 30% of those people will have daily pain for a prolonged period of time.

Low back pain does not discriminate; it can be found in people who live very sedentary lives, white-collar workers, and those who engage in heavy manual labor.  The bad news is, statistically, you will probably experience low back pain and maybe even develop chronic low back pain.  The good news is there is a lot you can do at home to relieve it!  The following at-home recommendations provide the most relief and are cost effective alternatives to treatments that require an insurance card.

Inversion table:  This is first on our list.  It is also, in many cases, the most effective. The most low back pain is a result of muscle strain, ligament weakness, bulging disks, joint degeneration (arthritis), nerve compression and alignment problems.  An inversion table is a device that looks a lot like a small table and works a lot like a see-saw.  On most tables, you secure your feet, lie down and then position the table so your feet are higher than your head.  Gravity then goes to work providing gentle traction on your spine.  As your spine is gently decompressed, it allows for greater blood flow to the areas in pain, takes pressure off inflamed disks, and aides in realignment of the entire spine.  You can purchase an inversion table at many department stores, sporting goods stores, medical supply stores and on the Internet.   Once you own it, it’s yours.  There are no co-payments, and no waiting room.  Use it as often as you want.

Epsom salts bath:  Magnesium is nature’s muscle relaxer!  Epsom salt is actually magnesium sulfate; a much needed mineral in the body. Magnesium can provide a great deal of pain relief for muscle and nerve pain. In order for magnesium to work effectively, you have to get a lot of it in your system. Taking it by mouth would have harmless, but undesirable side effects.  Oral magnesium could have strong laxative effects.  By soaking in a hot bath with a couple of handfuls of Epsom salts, the magnesium will soak through your skin and provide the pain relief benefit, without side effects. Try doing this every night, just before you go to bed, for maximum relief. It won’t take long to feel the difference.

Walking: If you are able to walk, despite your low back pain, it is a great way to exercise your lower back.  Walking not only exercises the legs, but it really strengthens the lower back muscles and ligaments.  In fact, walking is a whole-body exercise.  In addition to making your low back muscles stronger and increasing flexibility, the metabolic benefits of walking are also very important.  Taking a daily walk will improve the body’s metabolism and immune system; these are responsible for healing injuries. The stronger your metabolism is, the better and faster the recovery process.  Aim for a pace that covers a mile in about twenty minutes.

Yoga: Yoga is a great way to increase muscular strength, improve flexibility in the lower back, strengthen ligaments, decompress the spine, strengthen the metabolism, and provide a little bit of serenity when aggravation from constant pain is present.  Yoga studios are great, but you don’t need bamboo floors and a pricy membership to get the benefits.  You can view yoga videos, from beginner to advanced, on many free sites on the internet, especially YouTube.  While there are some challenging positions and pretzel-like poses, you can just stick with the basics to get the benefits.  Just do a quick search online and leave your yoga mat at home!  There’s not much that can improve strength and flexibility better than Yoga.  As your flexibility increases, your pain is likely to decrease.

If you suffer from chronic low back pain, it’s time to take matters into your own hands.  You do not have to suffer each day and you don’t need a billing statement or trips to the pharmacy to be pain free.  These treatments can work wonders, but consistency is the key.  Trying them for a day or so may not provide results.  Over time, however, you will realize the benefits.  Try these tips, so you can lead a pain free life.

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