At-Home Treatment for Lower Back Pain

Nothing puts a damper on your day like waking up with lower back pain. Whether this is your first or fiftieth morning waking up with the burning ache in your lower back, this type of pain makes it hard to start your day. Simple morning activities like putting on your shoes and walking the dog can become difficult or impossible. Fortunately, there may be a couple ways you can relieve your lower back pain at home so you can get started on whatever activities you have planned for the day.

If your lower back pain continues for longer than a few days, you should schedule an appointment with your doctor to determine the cause of your pain and the appropriate treatment options for lower back pain relief. When performing any of these at-home treatments, be sure to listen to your body. If you feel any pain or discomfort during these treatments, stop immediately and contact your doctor.

Early morning stretches can relieve lower back pain

If you wake up feeling stiff and sore, particularly in your lower back, you may benefit from doing some stretches. In some cases, when you sleep in an incorrect position, it can strain the muscles in the lower back and cause them to press on a nearby nerve, which is what causes the pain you feel. Stretching the muscles can help loosen the muscles are relieve your pain.

You can try stretching by standing with your feet shoulder width apart and extending your arms out to the sides, in a T shape. Slowly rotate your hips and bend down, touching your left arm to the top of your right foot. Slowly return to the starting position. Again, slowly bend down and touch your right hand to the top of your left foot. Return to the starting position. If this stretch causes any pain, stop and rest. If the pain does not go away, contact your doctor. This simple stretch is a great way to loosen the muscles in your back and relieve your lower back pain so you can get on with your day.

Hot and cold compresses can relieve lower back pain at home

In some cases, alternating a heating pad and ice pack will help loosen your stiff lower back and reduce your pain. Always be sure to leave a towel between your skin and the heating pad or ice pack to avoid skin damage. If you have cleaning or things to do around the house that prevents you from holding a pad against your lower back, try one of the adhesive pads from your local drugstore that alternates between hot and cold muscle relief.

What to do if your lower back pain continues

If your lower back pain continues even after you have tried these home remedies, you should contact your doctor to schedule an appointment. Your doctor can diagnose the cause of your pain and may recommend a physical therapist for treatment. If you live in the Woodbridge, Edison or Union area in New Jersey and you are suffering from lower back pain, our team at Arrow Physical Therapy encourages you to schedule an appointment with our team. We are experienced in creating personalized treatment plans to help patients achieve pain relief for their lower back pain. Schedule an appointment online or contact us today.