The lumbar spine is a part of your spine that has five vertebrae. They are labeled L1 through L5. L1 is the smallest and L5 is the largest. The size and shape of these vertebrae are designed to carry your body’s weight. They are big and broad especially compared to the cervical spine and thoracic spine. This part of your spine has a larger range of motion and allows for limited rotation but significant extension movement. Lower lumbar pain is a universal problem and one that is experienced by nearly every person at some point in their life. If you are constantly plagued by it and want to know how to treat it, keep reading.
Symptoms can range from a dull aching in your lower back to a shooting sensation. Sometimes the pain can make it difficult to move or to simply stand up straight. Acute back pain will come on suddenly, typically after lifting heavy items or sustaining an injury. If your pain lasts for more than three months, it is considered chronic pain.
In many cases, lower lumbar pain is the result of a bad habit that you have developed over time. Most of these bad habits include sitting incorrectly in your car or at your desk, lifting things carelessly, poor posture, or overexerting yourself when you are at work or at play.
How To Treat Lower Lumbar Pain
Thankfully there are many things you can do to rectify your back pain. Today, we’re going to cover 5 of the most common ways of treating it.
Correct Your Posture
Good posture remains one of the most underappreciated and often underused methods for alleviating lower back pain. Incredibly important for supporting your spine as well as the rest of your body, good posture needs to be employed at all times including when you sleep, when you stand, and when you sit.
When you are sitting or standing improperly it will create bad habits. This is especially true if you are sitting in a bad stained posture for multiple hours at a time. Your body is creating muscle memory every time you do something and bad posture can lead to a multitude of long-term damage to your lower back. Moreover, it is imperative that you avoid straining yourself by avoiding repetitive motions. Things like writing regularly, lifting things regularly, or typing regularly, without taking proper breaks and remaining sedentary, can negatively impact the strength and well-being of the many facets that come together to provide back support which exacerbates lumbar pain. The following video will give you an idea on how you can correct your posture with a few exercises every day:
A soft tissue massage can help to alleviate pain from your lower lumbar area. Massage techniques can help you to target the trigger points in your muscles as well as your connective tissue. Specific massages will focus on increasing the oxygen flow to that area which can help to release toxins and again promotes healing to the lower back. If you can’t afford a professional massage, have a friend or loved one give you one. The following video will give them on idea on what to do:
The application of heat can help you to alleviate a great deal of pain and stiffness. Heat can deeply penetrate your muscles and joints to help your body recover faster. If you are having lower lumbar pain you can use heat to block the pain signals being sent to your brain which is why it works so quickly. This can come in the form of a hot shower, hot oils in a therapeutic massage, or even heating pack. Remember that the heat you choose to utilize will increase the blood flow to the area that is in pain which helps to remove toxins and bring nutrients necessary for fast healing. A popular choice for applying heat is the Sunbeam Body Shaped Heating Pad seen below:
If your pain continues for more than 12 hours you can integrate anti-inflammatory foods or medications into your diet. There are also over-the-counter medications that you can take. Anti-inflammatory medications are designed to help stop your body’s natural response to severe pain which can sometimes take the form of blood clots, swelling, and pressure on the nerve endings. (If you are interested in natural anti-inflammatory supplements, Amazon has a great selection to choose from.)
We hope that you found this article useful and that you are able to get some relief for your lower lumbar pain. If you have some tips & tricks to share with our other readers, please share them using the comment box below. Also, if you are looking for more information on back pain, have a look at the additional resources listed below. Until next time!