You are not alone if you are experiencing stiff lower back pain. Back tightness and discomfort can make everyday activities hard to manage.
Multiple alternative treatments may be required for adequate relief if lower back pain lasts and starts to interfere with your quality of life. Before starting any treatment program, it is crucial for patients to ascertain the cause of their symptoms.
Some treatments for back pain that are often ignored or underused are below. To see which one works best for you, then try one or more of these remedies. Read on to learn more.
Causes of Lower Back Pain
Doctors will typically examine two common reasons when classifying back stiffness with or without acute pain: lumbar strain and lumbar spine osteoarthritis.
The most common cause of back stiffness is lumbar strain. As a result of an injury to the back muscles and ligaments that support the spinal column, this problem happens.
The initial incident that caused their muscle spasm may or may not be recalled by patients, but symptoms of lumbar muscle strain may be serious. Diagnostic testing is typically not required unless there is more than two weeks of stiffness and discomfort.
Lumbar Spine Osteoarthritis
Lumbar spine osteoarthritis is a chronic disease in which long-term wear and tear damages the joints of the vertebrae.
Cartilage and discs in the lumbar spine begin to shrink and dissolve as arthritis develops, causing stiffness and pain as bone rubs against each other. This can make it increasingly hard for movements, such as bending, stooping, and twisting.
Although osteoarthritis may be verified by X-rays by detecting bone damage, bone spurs, bone remodeling, and joint cartilage loss, when the symptoms are less noticeable, they may be less useful in early-stage arthritis.
There is a difference in the treatment of these two conditions. Therefore, it is crucial that patients identify the trigger of their symptoms before starting any treatment. Generally, the following treatments will help most patients with back stiffness.
Release Your Inner Endorphins
Endorphins are hormones that are formed in your body naturally. What most people don’t know is that endorphins in your brain can actually counter pain signals from transmitting.
Endorphins can aid in relieving anxiety, stress, and depression, all of which are related to chronic back pain and also exacerbate the pain. Some tasks, such as aerobic exercise, massage therapy, or meditation, can increase endorphin levels.
Exercise Your Core
In supporting your lower spine, the muscles in your abs and back play a vital role. During the course of a typical day, these muscles do not get a good workout; they need to be explicitly targeted by exercise.
As part of your daily routine, there are several basic exercises that can be carried out within 20 to 30 minutes. Even the simple act of sitting upright on an exercise ball for 30 minutes a day can engage your core muscles if you are just starting out.
Soothe the Pain With Cold or Hot Compresses
To help minimize your lower back pain, don’t underestimate the pain relief by merely using cold packs or hot packs. Cold therapy helps with inflammation and pain relief.
Wrapping ice in a cloth, a pack of frozen peas from the fridge, or a cold gel pack are some examples. Always hold at least one layer between ice or a cold pack and your skin.
Heat therapy helps boost blood flow, relaxation, and pain relief. All ways to add warmth to your lower back include taking a warm bath or shower, soaking in a hot tub, or using a heating pad or heat wrap.
Hopefully, these innovative ways to properly treat lower back pain will help you to find adequate relief. Make sure to consult with a licensed primary care physician if you are concerned.