How to Treat Your Lower Back Pain: 4 Best Techniques to Try
Lower back pain is a common reason people visit clinics, and the recent shift to work-from-home setups has given rise to more frequent cases. Being at home may have forced you to check emails while in bed or at a kitchen table. If you do not have a workstation at home or an ergonomic chair, you will end up sitting anywhere the whole day. Most of the time, your posture will suffer, causing more strain and discomfort in your lower back.
Why Lower Back Pain Happens
There are many possible causes of lower back pain. Some of the common ones include:
- Strains - When your back muscles get overly stretched from poor posture, your lower back can experience stiffness. Resting and doing a bit of physical therapy can help heal this condition.
- Tearing of discs - Your back has discs that are prone to injury or tearing. The most common scenarios that can injure these parts of your body are twisting your back or suddenly lifting a heavy object.
- Spinal stenosis - It is a condition wherein the spinal canal narrows and applies too much pressure to the surrounding spinal cord and nerves. One cannot properly walk or stand if they experience this.
- Other health conditions - Being pregnant, having arthritis, ovarian cysts, and cancers are only some of the health conditions that can cause you lower back pain.
The Best Lower Back Pain Massage Techniques
Fortunately, there are quick and easy ways to relieve you from all the pain.
Heal the natural way
Different exercises can immediately improve your condition. For example, meditation, yoga, Pilates, and some lower back stretches can instantly relieve your muscles. These practices can help your body stretch while strengthening your muscles. Doing yoga poses can help stabilize your spine, while Pilates can help improve your core strength and increase your muscle strength and flexibility.
Deep tissue massage
Deep tissue massage is a technique that prioritizes treating muscle pain and addressing stiffness more than relaxation. In this process, the massage therapist focuses on getting to the lower layer of your connective tissue. They apply sustained pressure via slow and deep strokes.
Shiatsu massage is an excellent massage technique that can relieve built-up tension in your lower back. It is a therapeutic bodywork that uses kneading, pressing, tapping, and stretching techniques without using oils. It is a more active and more in-depth technique than other traditional massages.
Using self-massage tools
Massage guns and foam rollers are also useful in treating lower back pain when at home.
Massage guns work by creating vibrations in the affected area. Its back-and-forth movement applies a burst of pressure to the strained muscle tissues. It recreates how massage therapists apply light strikes to your muscles.
Foam rollers are also easy to use. You only need to place one under your back and move up and down to experience relief. However, if you want a more targeted solution, a massage gun can provide more focus, plus it provides a more convenient solution.
Most of these enumerated techniques cannot completely heal you from lower back pain, but they can provide you with the comfort and relief you need for the moment. Although they are not medical solutions, they are effective methods in increasing the blood flow in your specific muscle groups, reducing the tension and inflammation present in your body.
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