The first thing to do is to learn how to pace yourself. In addition to stretching and strengthening exercises, you should avoid activities that aggravate the condition. This will help to prevent the pain from advancing. Another important lifestyle change is quitting smoking. Nicotine is known to increase pain and delay the healing process. A cigarette can make the pain worse and can cause more damage. Therefore, it is best to stop smoking if you suffer from lower back pain.
Heating pads and gentle stretches:
Although, physiotherapy treatment is the best option to heal the pain, but there are some other effective remedies include heating pads and gentle stretches. When you use a heating pad, make sure to follow the instructions and test the temperature before applying it to your back. If you cannot use a heating pad, you can use a hot water bottle or hot rice. However, make sure that you aren’t burning yourself. You can also try touching your toes with a cold towel to loosen the muscles in your lower back.
Try applying ginger:
You can also try applying ginger to the area to reduce the pain. You can also apply some herbal oil to your back to make it more comfortable. The ice will be more effective when applied right away, so you should apply it as soon as you feel the first signs of back pain. You can use a heat pack to relieve the pain and inflammation. Be sure to keep the temperature below 20 degrees Celsius to don’t risk frostbite.
Use an ice pack to relax the muscles:
You can also use an ice pack to relax the muscles. This is most effective when applied right after an injury. An ice pack wrapped in a towel will reduce the swelling and pain. An icy pack may also be used in a frozen bag. It is recommended that you use an ice pack for only 20 minutes at a time to protect your skin from frostbite.
Avoid physical activity for a while:
One of the best home remedies for back pain is to avoid physical activity for a while. While the pain may seem unbearable, it is best to remain active. If you cannot exercise, you should take a rest day. Massage the affected area with a warm towel. This will help loosen the muscles in the lower back. If you can’t stand the heat, you can also try a heating pad or a hot water bottle.