Low back pain is a physical problem that 8 out of 10 adults experience. So, you are not alone if you experience the same complaint. In general, low back pain can be treated in a simple and inexpensive way, for example by exercising to increase the strength and flexibility of the back and core muscles. In addition, you also need to change your lifestyle to maintain your health and physical fitness.
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Method 1 of 3: Pain Relief
Step 1. Apply cooling therapy to relieve pain
Place a pack of ice cubes on your lower back for about 20 minutes. Do this therapy for 2 days since the back pain. Wrap the pack containing the ice cubes with a towel or T-shirt so it doesn't come into direct contact with the skin. Do this therapy every 2 hours.
- If you don't have ice cubes, use packaged frozen vegetables. Alternatively, soak the foam rubber in water, put it in a plastic bag, then freeze it. If you want to use it, wrap it in a plastic bag with a cloth and then put it in a second plastic bag so the water doesn't drip.
- Do not apply ice cubes for more than 20 minutes because cooling it too long will damage nerves or damage the skin.
Step 2. Perform warm-up therapy after 2 days
If your lower back still hurts, apply warm-up therapy to stimulate recovery by improving circulation to the painful area. Warming up the muscles will inhibit the sending of messages through the nerves to the brain so that the back does not hurt.
In addition to using a bottle filled with warm water, you can soak in a tub filled with warm water. Warming up muscles in damp conditions is better because heating in dry conditions makes the skin itchy and drier
Step 3. Take an over-the-counter pain reliever
Non-steroidal anti-inflammatory drugs, such as ibuprofen (Advil, Motrin) or naproxen (Aleve), may temporarily help with low back pain. The drug relieves inflammation of the lower back muscles, thereby reducing nerve stimulation that triggers pain.
Consult a doctor if the pain does not go away after taking the drug for more than 10 days in a row. Excessive drug consumption can trigger digestive problems
Step 4. Take advantage of massage therapy
Regular massage therapy can improve circulation and relax muscles so that lower back pain is reduced. You may feel a change after 1 session of massage, but to get a lasting effect, you will need to continue therapy for the next several sessions regularly.
- There are a variety of specialized therapies that are more structured or focused on lower back pain, but in general, therapeutic massage provides the same benefits.
- Massage therapy can reduce stress and tension so that lower back pain is resolved.
Method 2 of 3: Increase Muscle Strength and Flexibility
Step 1. Stretch the hamstrings twice a day
Many people overlook the importance of the hamstring function as a support for the lower back. Stiff or shortened hamstrings can be the cause of low back pain.
- Lie on your back on the floor facing a wall, edge of the sofa, or place a chair near the soles of your feet. Lift your right leg while straightening then place your heel on the wall/couch/chair. Hold this position for 20-30 seconds while breathing deeply. Lower the right leg then do the same exercise by lifting the left leg.
- Perform this exercise while lifting both legs against the wall to simultaneously stretch the hamstrings. Tuck a rolled-up towel around your lower back for support.
Step 2. Get used to walking regularly
Walking is a light impact activity that is quite safe for the back. If you are just starting to exercise, make it a habit to walk regularly to start an active lifestyle. In addition to improving health, this method is useful for reducing low back pain.
Start walking 10-15 minutes a day according to your body condition. Gradually, walk longer and further up to 35-45 minutes a day, 3-5 times a week
Step 3. Do a plank posture to strengthen your core muscles
Lie on your stomach on the floor supporting your body with your forearms. Activate your abs and lift your body and knees off the floor so that you are resting on only your forearms and toes. Hold this position for 20-60 seconds. Lower your body to the floor and repeat the same movement.
To strengthen your core, stay longer in plank posture. Increase the duration of the time little by little according to ability. The core muscles function as a natural corset that supports the chest and spine to keep the body upright. The stronger the core muscles, the less stress on the back
Step 4. Perform movements to work the lower back
Well-trained lower back muscles will become stronger without experiencing fatigue and pain. Lower back strengthening exercises can be done using your body weight as a weight, so you don't have to work out at the gym or use sophisticated equipment.
- Move your knees to the side to strengthen the core muscles on both sides of your spine. Lie on your back with your arms out to the sides, feet on the floor, and knees bent. Lower both knees to the left slowly without lifting your shoulders off the floor. Bring your knee back to its original position and then lower it to the right. Do this movement 10 times alternating for each side.
- Perform hip lifting movements to strengthen the pelvic floor muscles that function to support the lower back. Lie on your back with your feet on the floor. Spread your feet hip-width apart. Touch your lower back to the floor and engage your core muscles. Then, slowly raise your pelvis until your lower back is off the floor. Lower your pelvis to the floor slowly while breathing deeply. Do this movement 10-15 times.
Step 5. Get into the child's posture to relax and stretch the back
Kneel on the floor with your toes together and your knees hip-width apart. While exhaling, place your palms on the floor, lower your body slowly while extending your arms above your head until your chest touches your thighs.
- Lower your forehead to the floor as much as you can then move your arms to your sides. If you can't lower yourself to the floor, keep your arms straight in front of you. For added comfort, place a block on the floor to support your forehead.
- Child posture is one posture to relax the body. Do not push yourself so that the body feels uncomfortable. Remain in the child's posture for 30 seconds to several minutes as needed.
Step 6. Perform the cat-cow posture to increase back flexibility
Kneel on the floor and make sure your thighs are perpendicular to the floor then place your palms on the floor directly under your shoulders. Straighten your back while breathing deeply. As you inhale, lower your stomach to the floor while pushing your chest forward and arching your back down. As you exhale, pull in your tailbone so that it points toward the floor while arching your back up.
- Do this movement 10-15 times while breathing calmly and regularly. Try to evenly distribute your body weight on your knees and palms.
- If your knees and palms feel uncomfortable pressing on the floor, use a thick towel for support.
Method 3 of 3: Changing Your Lifestyle
Step 1. Observe your posture
Often, poor posture puts pressure on the lumbar spine, triggering or exacerbating low back pain. Stand sideways in front of the mirror and observe the shape of your back. If your body is hunched over or you see a deep arch in your back, improve your posture to deal with the pain.
- Make sure your pelvis is perpendicular to the floor, not leaning forward or backward. Relax your shoulders so that your shoulder blades are next to your spine and then slowly raise your head.
- Sit up straight in a chair. Bring the shoulder blades together and then relax again. Do this movement 10-15 times. Get in the habit of doing this exercise several times a day to improve posture.
Step 2. Stand up after sitting for 30 minutes
Sitting too long at work can be a trigger for low back pain. After sitting for about 30 minutes, stand up and walk around for 5 minutes. This simple step is useful for dealing with back pain.
- Organize your workspace so you can work sitting or standing. If that's not possible, consider whether you need to use a chair with lower back support.
- Get in the habit of sitting up straight with your feet on the floor, pulling your shoulders back, and holding your head up. The pressure on the lower back that gets bigger from sitting hunched over or curling up will trigger pain.
Step 3. Change your diet
Some foods and drinks can cause, even worsen low back pain. Foods that contain lots of potassium, such as bananas and leafy green vegetables, are beneficial in reducing low back pain.
- Constipation can trigger low back pain. Overcome constipation by eating fibrous foods, such as fruits and vegetables.
- Sufficient water needs at least 2 liters a day because dehydration can cause lower back pain.
- Avoid refined sugar, preserved grains, caffeinated drinks (especially soda), and alcohol.
Step 4. Solve the problem that keeps you from getting a good night's sleep
Low back pain is often experienced by people who have difficulty falling asleep or cannot sleep well. You can improve the quality of sleep simply by changing your habits at night.
- Turn off electronic devices 2 hours before bedtime. Don't watch TV before bed. If you have trouble falling asleep in silence, play relaxing music or white noise as a lullaby.
- Do not drink caffeine or alcohol a few hours before going to bed at night because it will disrupt sleep patterns. If you haven't fallen asleep after 20-30 minutes of lying down, leave the bed for a light activity and then go back to sleep instead of just lying down and rolling around in bed.
- If changing habits doesn't help, consult a specialist who can treat sleep disorders. Doctors can prescribe sleeping pills that do not cause dependence.
Step 5. Use a new mattress
If your lower back often hurts when you wake up in the morning, the mattress could be the cause. We recommend that you replace the mattress if the surface is sunken or has been used for more than 7 years.
If you don't have the funds to buy a new mattress, sleep in a different position to get around the poor condition of the mattress. To keep your spine straight, sleep on your side with a pillow between your knees
Step 6. Don't smoke
Cigarettes block the flow of oxygen to the muscle fibers so that the muscles become stiff and painful. Smokers tend to be more at risk for problems with the spine, such as spinal stenosis, which is pain due to narrowing of the channel in the spine so that the spinal nerves are pinched.
If you want to quit smoking, talk to your doctor and make a plan. To succeed more quickly, enlist the support of family members and friends
Step 7. Do various ways to reduce stress
When experiencing stress, the tension in the back increases so that the lower back feels pain. You may not be able to change the aspects of your life that trigger stress, but there are ways to deal with stress.
