How to cure lower back pain fast at home?

19 scientifically proven ways to cure lower back pain fast at home

1- Take a nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen (Motrin, Advil) or naproxen (Aleve)

2- Get enough sleep, sleep at least 8 hours a night

3- Apply heat using a heating pad

4- Stretch your hamstrings twice daily

5- Cheer up your mood and lower your stress levels

6- Take over-the-counter analgesics like aspirin, or acetaminophen (Tylenol)

7- Take prescription-only NSAIDs, such as diclofenac (Voltaren), meloxicam (Mobic), celecoxib (Celebrex), and nabumetone (Relafen).

8- Exercise regularly to stimulate the production of endorphins, as they can improve mood. Exercise Walking or try Aerobics to reduce the incidence of low back pain.

9- Watch your weight and lose weight if necessary. The ideal body weight is 50 + 2.3 kg per 2.54 cm (1 inch) over 152.4 cm (5 feet) for men and 45.5 + 2.3 kg per 2.54 cm over 152.4 cm for women

10- Try activities that can make you so engaged, focused and happy

11- Stretch out the lower back, lie flat and pull your knees to your chest, put one hand over each knee and gently pull your thighs closer to your chest. Hold this position for 15-20 seconds.

12- Lie on your back and stretch. Lie on your back. Bring your knees to your chest, then tilt them to the left hold this position for 20 seconds, come back to center, and repeat on the other side. Repeat as many times as is comfortable. Keep your back flat on the floor as you go from side to side to protect your lower back from injury.

13- Do the cat cow stretch, get on all fours, with your arms straight and your hands directly under your shoulders. Start with a flat back, then arch your back as high up while pulling your abs up. Hold for a few seconds. Reverse this motion by pushing your abdominal muscles toward the floor, arching your back in the opposite direction. Repeat as many times as is comfortable

14- Drink 3 cups of camomile tea a day

15- Wear low heels especially if you are pregnant or if you have big breasts, wear a supportive bra if you have large boobs. Wearing a supportive bra is a must for anyone with a large bust.

16- Watch your posture especially at work if you spend a significant part of your day in front of a screen, arrange and design your working desk so you don’t have to hunch forward to reach your mouse or to see your computer monitor, placing your mouse too far away can cause your shoulders and back muscles to tire, leading to shoulder and back pain. Bad posture can cause lower back pain and can increase feelings of depression

17- Sleep on a hard surface

18- Drink alcohol in moderation; however, for people with back pain, alcohol can increase the pain. If your lower back pain is due to facet disease, degenerative disc disease, herniated discs, foraminal stenosis, crohn’s or ulcerative colitis, alcohol consumption should be avoided.

19- Avoid drinking coffee and reduce your caffeine intake, gradually reduce the amount of coffee, black tea, soda and other caffeinated beverages you have each day. If your lower back pain is due to arthritis, cut back on coffee consumption (or simply avoid caffeine altogether), as coffee can aggravate your condition and make your symptoms worse

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Verified by: Dr.Diab (February 24, 2018)

Citation: Dr.Diab. (February 24, 2018). How to cure lower back pain fast at home?. Medcoi Journal of Medicine, 5(2). urn:medcoi:article20124.