Lower Back Pain Relief

Lower back pain relief is often needed by people in these stressful times. Your back may hurt because of your work, where you sit too long on a chair that is not well designed. Too much sitting is hard on the lower back.

Note: This page is not meant to be medical advice. You must use your own judgment about when to see a medical professional about lower back pain.

Here are some simple things you can do at home to achieve lower back pain relief:

1.	If you are in an acute lower back pain episode, apply cold. Apply ice or frozen peas for 10 to 20 minutes at a time. Take a break of 20 minutes before applying again.
2.	For less severe pain, lower back pain relief can be obtained by taking a warm to hot bath with two cups of Epsom salts in the water. Soak in the bath for 10 minutes. Epsom salts will reduce inflammation, if your back is irritated, swollen, and inflamed. A warm bath or hot bath without the Epsom salts is not nearly as effective in providing lower back pain relief.
3.	Lower back pain is often related to hamstrings that are too tight. There is a simple stretching technique for the back of the thighs (the hamstrings) which is outlined in the paperback book, Wharton's Stretch Book*. In this approach to getting lower back pain relief, you lie on your back with the right knee bent so that your foot is flat on the floor. You put a belt (one from a robe will work) around the bottom of your left foot. You use that belt and your arms to raise your leg, without bending the knee and give it a gentle stretch. DO NOT HOLD THE STRETCH. In this method, called active isolated stretching, you only hold the stretch for one or two seconds. This is counter to many stretches other people teach, and it is extremely effective in taking muscles out of spasm, and gently stretching them to their proper length. Do three replicates. Do first with one leg, and then reverse the directions above. (Lie on your back with the left knee bent etc,) Try this first thing in the morning and last thing at night, when you are on your bed. Keep the belt by your bed. * The Wharton's Stretch Book, Jim and Phil Wharton, 1996 ISBN: 0-8129-2623-4
4.	Lower back pain relief is sometimes achieved by applying pressure on one specific area. An easy way to do that is to take a tennis ball and put it in the toe of an athletic sock. When you are sitting, you can put this ball behind you for about 10 to 20 minutes. The pressure will tend to increase circulation in the area and relieve the lower back pain. The ball can be used in the car, when you are either the driver or a passenger. You can also have a tennis ball next to your favorite chair, and another at your bedside. (The purpose of the sock is to keep the ball from getting lost)
5.	If you notice that you need lower back pain relief after a night's sleep, it may be time to replace your mattress.

I specialize in helping people achieve lower back pain relief because I have chronic lower back pain myself. I find that massage is quite helpful and receive a regular weekly massage. Please give me a call at 513.503.4404 to make your massage appointment and get the benefit of my experience helping people like you. Your back will thank you. Lower Back Pain Relief Resources Recommended Additional Resources for lower back pain relief:

Chiropractic Care – Lower back pain is often related to a misalignment of the pelvis. Dr. John Musser of Tickel Chiropratic has a gift for helping people with lower back pain. His office is in the Montgomery area of Cincinnati at 9879 Montgomery Road. Cincinnati, OH, 45242, 513.936.8200

Yoga stretches are a gentle way to help achieve lower back pain relief. Shine Yoga on Erie Road in Hyde Park has a variety of instructors and teaches classes for a variety of levels of experience from new beginners to advanced classes. Karen Berger, who is one of their many instructors, does a great job. www.shineyoga.com

Personal Training can be used very effectively to achieve lower back pain relief. Eric Hine of Newbodys in Blue Ash will work with you at your fitness level. He will help you strengthen those important core muscles, which help to support the lower back. Many of the floor exercises you will learn can also be done at home. www.newbodys.com

Best stretching method to achieve lower back pain relief: Isolated active stretching, which was mentioned in the hamstring stretch described above was developed by Aaron Mattes – www.stretchingusa.com