How to Relieve Lower Back Pain?

Written by sondra crane
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How to Relieve Lower Back Pain?

There is nothing as debilitating than lower back pain caused by a tight hamstring, a sciatic or pinched nerve. Get relief from back pain by a chiropractic manipulation, a deep tissue massage, a spinal injection or back exercises. Before contemplating back surgery it would be best to attempt various exercises to see if they give relief from lower back pain.

Skill level:

Things you need

  • Exercise
  • Massage
  • Surgery (possible)
  • Acupuncture
  • Tylenol
  • Pillow

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    Excercise to lengthen tight muscles

  1. 1

    Exercise by stretching the leg muscles either at a gym or at home. This will relieve tight hamstrings that can cause lower back pain. Lie flat on your back, either on the floor or on your bed. Hold one end of a long towel in each hand. Place the towel on the thigh just behind the back of the knee of one leg. Lift the leg up with the foot facing the ceiling. Pull the towel ends towards your body, bringing the leg toward you. Feel the stretch behind the thigh and hold to a count of 10 if possible. Lower the leg, relax and do it again a few more times if possible. Repeat with the other leg.

    How to Relieve Lower Back Pain?
  2. 2

    Lie down on the floor facing the ceiling. Bend your knees. Put both hands behind the back of your head and make an attempt to touch your head with the knees. Do not force it as you can hurt yourself. Even a little attempt at first helps. Keep doing this crunch every other day and find yourself making a little more progress each time.

    How to Relieve Lower Back Pain?
    Floor crunch
  3. 3

    Get a full body massage. This might not give you permanent relief from back pain, but it can relax tense muscles and alleviate the tightness in your back, neck and muscles. If this helps then try to get a massage every few weeks. A massage may not cure pain, but it might relieve the pain.

    How to Relieve Lower Back Pain?

Tips and warnings

  • Try acupuncture if you can afford it. Find out if your insurance company covers this.
  • Join a local exercise club but make sure they have a hot tub, spa or warm water exercises.
  • Sleep with a pillow between your legs, or on one side of your body.
  • Take Tylenol to relieve the pain but do not take more than the recommended dose.
  • If the pain persists or gets worse see your family doctor.

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