Treating Lower Back Pain In a Few Easy Steps

by | Chronic Back Pain, Lower Back Pain


Lower back pain is extremely common. In fact, almost everyone suffers from lower back pain at some point in their life.

Nearly 80% of Americans will experience a back problem during their lifetime.

According to the NINDS (National Institute of Neurological Disorders and Strokes), lower back pain is the most common neurological ailment in the United States, with migraines being in a very close second.

While lower back pain is extremely common, the symptoms and severity of lower back pain vary greatly.

Causes Of LBP

The lower back is an intricate structure consisting of:

  • Spinal discs
  • Small and complex joints
  • Sensitive nerves
  • Tendons and muscles
  • Soft tissues

Back pain that persists for more than three months would be considered chronic.

Chronic back pain is measured in terms of its frequency and duration.

It can be caused by many different things while the actual point of pain and the severity thereof can vary greatly.

LBP can be a result of:

  • A sports injury
  • A ruptured disk
  • Arthritis
  • A pinched nerve
  • The effect of trauma after a car accident

Spinal-stenosisOther conditions associated with lower back pain include:

Most lower back pain can be treated without surgery, and usually a variety of diagnostic methods are available to confirm the cause of it.

Is LBP affecting your lifestyle?

This could be the simple solution you have been waiting for!

Treating Lower Back Pain

There are a few simple changes you can make which will make the biggest difference.

One of them can be cutting out the drugs completely!

Focus on healthy, clean living.

Please read No More Drugs For Lower Back Pain for more on the dangers of prescription drugs.


Good posture is responsible for reducing the amount of stress placed on back muscles.

  • Sit properly – Sit up straight with your shoulders relaxed and your feet placed on the floor.
  • Stand properly – Your shoulders square, your back straight, your chin up, chest out and stomach in.
  • Lift properly – Bend at the knees, not the waist. Carrying the object closer to you significantly reduces the stress.

Limit Bed Rest

People with back problems who rest more feel more pain.correct-posture-at-work

People who stay active report less pain.

Also keep in mind that when you do lie down to sleep, sleeping in the correct position avoids aggravating the pain.

Be sure to limit bed rest!

Exercise Is Key

Staying active is extremely important to combat any pain.

Do simple activities like walking or swimming to increase flexibility and good posture.

Strengthen your core and remember that stronger abdominal muscles results in less strain on the lower back.

Quit Smoking 

Puffing on a cigarette not only damages your lungs, but it has also been linked to back pain.

Nicotine constricts the arteries and smaller veins running through soft tissue are greatly affected.


Yoga-meditationWhen you are stressed, your back pain can seem that much worse.

By calming down and allowing yourself time to relax, your pain levels will drop.

Try this by taking up meditation or yoga.

A relaxed mind means a relaxed body.

Home Remedies

If you have pain or strain of the lower back, you can try these at home:

  • Have a soak in the tub
  • Apply an ice pack to the painful area
  • Stretch

Natural Oil

There are over 60 different essential oils known for their pain relieving properties.

Before synthetics were made in the early 1920’s, birch and wintergreen were considered the best essential oils for pain.

Peppermint essential oil has also been known to block the channels that cause pain.

essential-oilFor muscle pain try:

  • Peppermint essential oil
  • Rosemary essential oil
  • Wintergreen essential oil
  • Ginger essential oil
  • Lemongrass essential oil
  • Thyme essential oil
  • Lavender essential oil
  • Arnica essential oil

You can also try yoga classes or physiotherapy.

The goals of physical therapy are to decrease back pain, increase mobility, and provide the patient with a maintenance program which can help prevent any future back problems.

Do not rely on aspirin or any other forms of medication.

For more natural treatment options, please read Long-Term Treatment For Back Pain.

They come with an extensive list of side-effects and they can be addictive.

The person who takes medicine must recover twice, once from the disease and once from the medicine  – William Osler, M.D.

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