How to Relieve Lower Back Pain: The Ultimate Guide (2020)

You’re trapped in a nightmare and feel frustrated, angry, and afraid.

You’re suffering from lower back pain, and it sucks out loud.

Nights jerking awake with shooting, spasming, or burning pain. Days having difficulty working or not taking care of your family because your lower back pain is excruciating. Avoiding doing the things you love because your lower back pain is exhausting.

Or maybe you’ve never had any back pain before and injured yourself in an accident or a sports injury. Or it can be something as simple (and frankly, stupid) like coughing wrong and throwing your lower back out (True story. It happened to uh, a friend of mine 😉).

What you are experiencing is very common and very discouraging. The good news is that for most of you, your lower back pain is temporary. And there are lots of things you can do to get relief so you can get back to adulting, even if you suffer from chronic pain.

So let’s dig in, shall we? Here’s how to relieve your lower back pain.

So, Why The #@$% Does Your Back Hurt? Lower Back Pain Causes.

There are many causes of lower back pain. The most common causes are a muscle sprain or strain, which can occur when lifting a heavy object, suffering from a fall, or a sports injury. But there are other common causes that may or may not be the result of a specific injury.

• Herniated disc. You’ve probably also heard names like pinched nerve, and ruptured, bulging or slipped disc. Basically, there’s squishy stuff between your vertebrae held in by a thicker layer. When there’s a tear in that layer, the squishy stuff leaks out and puts pressure on nearby nerve roots causing excruciating pain, tingling, and numbness that radiates to other parts of the body (i.e., sciatica, where pain radiates down your butt, the back of your leg and into your foot) and feels like you’re being shocked, causing muscle weakness and burning pain in the lower back.

• Degenerative Disc Disease is caused by changes in the spine as we age. When we’re born, our discs are made up mostly of water, which loses hydration and degenerates as we age. Consequently, our spines don’t absorb shocks well. Pain from degenerative disc disease is typically chronic with occasional volatile flare-ups.
• Osteoarthritis (aka spondylosis or degenerative joint disease) is the result of deterioration around joints in the lower back. Osteoarthritis is due to progressive wear and tear on your lower back as you age.
• Common causes of lower back pain for females:

1. Pregnancy. Carrying extra weight in the front and the things that happen in the pelvic area as your body prepares to give birth contribute to lower back pain.
2. Endometriosis, which is when the uterine tissue builds up outside of the uterus.
3. And in shocking news for the fashionistas out there, your shoes, adorable as they may be, contribute to your lower back pain.

How to Relieve Your Lower Back Pain Fast.

Naturally, you want your back pain to go away, like now. There are several excellent options for relieving your pain fast.

Ice

An excellent option for fast relief from lower back pain is using ice in the first 24 to 48 hours after an injury, or a flare-up if you suffer from chronic pain. Ice reduces inflammation by reducing blood flow to the area to help ease swelling, which minimizes pain. Only use for 20 minutes with 10-minute breaks in between.

An inexpensive and effective ice pack is a bag of frozen peas or corn wrapped in a towel. Don’t apply directly to your bare skin. You can also make an ice pack with ice from your fridge, a ziplock bag, and a towel; however, the more malleable the ice pack is, the better it forms to your body. You can purchase ice packs that can be used over and over again, as well as disposable one-time-use ice packs.

Heat

While it’s super tempting to use heat in addition to ice, don’t! At least for the first 48 hours. Heat increases inflammation, which you definitely don’t want in the beginning. After 48 hours of ice therapy, bring on the heating pad, which will relax your muscles, and increase circulation. As with ice, use only for 20 minutes at a time.

Over-The-Counter Medications:

Over-the-counter medications known as NSAIDs (nonsteroidal anti-inflammatory drugs) such as Ibuprofen (Advil, Motrin) and Naproxen sodium (Aleve, Naprosyn) can provide fast back pain relief. Acetaminophen (Tylenol) may also provide relief.

There are several risks associated with these medications, so read the labels carefully and use only as directed. But for fast, short-term relief, OTC medications are effective.

There are other OTC options such as topical/patch pain relievers like Aspercreme, Ben-Gay, Icy Hot, etc., some of which contain the pain reliever Lidocaine.

TENS Unit

A TENS (transcutaneous electrical nerve stimulation) unit is a device that transmits electrical currents into the body to reduce pain. You can get a TENS unit over the counter, which is cheaper; however not as strong as you can get with a prescription.

Let’s Get Physical…Physical…! Lower Back Pain Exercises at Home.

If you want a healthy back, yes, you have to get some exercise. It’s one of the most important things you can do for your lower back pain. Rest for a day or two, but much more than that is actually bad for your back.

Benefits of exercising include strengthening the pelvic and abdominal muscles that support your back, alleviating stiffness and improving mobility. Exercise also improves circulation and releases endorphins, which are the body’s natural painkillers.

Of course, always have body awareness. Exercise may not be an option depending on how much and what kind of pain you’re in. If you’re experiencing pain such as burning, numbness or weakness in your arm or leg, or electrical sensations such as “pins and needles,” Netflix and Chill instead of hitting the exercise mat. But generally, it’s best to keep moving.

• Core exercises: Core exercises strengthen your lower back, hips, abdomen, and pelvis, which are essential to maintain balance and stability. Think push-ups, sit-ups, and abdominal crunches. And an exercise ball.
• Stretching: Stretching is crucial to improve mobility, reduce tension in the muscles that support the spine, and reduce the risk of disability. While there are several stretches you can do to improve your back health, stretching your hamstrings is especially important. Relaxed hamstrings take the strain off the ligaments and discs in your lower back.
• Yoga: Yoga has been shown to reduce back pain, improve mobility, help strengthen and stretch your muscles, lengthen your spine, and improve spine alignment. Yoga can also help strengthen weak abdominal and pelvic muscles and improve flexibility in your hips.
• Aerobic Exercise: As we’ve all heard a million times before, aerobic exercise is essential to overall health by elevating your heart rate, improving circulation, and maintaining a healthy weight. Low-impact aerobic exercise provides these benefits without jarring your spine. These are the best low-impact exercises for back pain:

1. Walking
2. Elliptical or step machines
3. Stationary bicycling
4. Swimming and water aerobics

Girl Power! Lower Back Pain Relief for the Gals.

How to Relieve Lower Back Pain During Pregnancy

Some tips for relieving lower back pain during pregnancy include:

• Practice good posture
• Wear shoes with good arch support (use the Goldilocks rule: not too high and not too flat)
• Learn how to lift small objects properly (and ask for help if you need it!).
• Try sleeping on your side
• Use ice and/or heat on your lower back
• Get a massage
• Make sure to do some gentle stretching every day
• Consider seeking treatment from a chiropractor or acupuncturist

Discuss all of these options with your healthcare provider. All women (and pregnancies) are different, and you want to make sure you have your doctor’s seal of approval. If you’re experiencing symptoms such as burning while you urinate, vaginal bleeding, or fever, along with your lower back pain, call your doctor immediately.

How to Relieve Lower Back Pain from Endometriosis

If you’re experiencing pain caused by endometriosis, there are many things you can do to get some relief. Heat, such as a heating pad or taking a warm bath can provide relief. Drink plenty of water or decaffeinated tea. And keep that Advil on hand. Or you can try more holistic approaches such as meditation or acupuncture.

If You’re Frustrated Because You’ve Tried, Like, Everything, Don’t Panic! Some Alternative Methods for Relieving Lower Back Pain.

So, you’ve tried the more traditional methods, and nothing has worked. Or maybe you hate the idea of taking any medication. Luckily, there are many alternative methods for relieving lower back pain.

Acupuncture

Acupuncture is an ancient Chinese treatment using needles inserted at precise parts of the body that stimulate the release of pain-relieving chemicals, among other things. Skeptical or not, research has shown that acupuncture can relieve chronic lower back pain temporarily.

Chiropractic Care

Seeing a chiropractor for lower back pain is very common and doesn’t involve medications or surgery. The goal of chiropractic treatment is to use spinal manipulation to attain proper alignment of your musculoskeletal structure resulting in pain relief of muscles, bones, joints, cartilage, ligaments, and tendons.

Chiropractic treatment is generally considered safe and effective for back pain lasting less than three months and for sudden flare-ups from long-term chronic back pain. However, some conditions should not be treated by a chiropractor such as bone fractures or tumors, severe arthritis, bone or joint infections, or severely pinched nerves.

Massage

Massage therapy is a non-invasive treatment that has physical as well as psychological benefits. Benefits of massage include increased blood flow and circulation, decreased tension in the muscles, and increased endorphins, all of which can lead to decreased muscle soreness, improved flexibility, decreased pain from stiff muscles, improved sleep, and decreased depression and anxiety caused by pain.

Positive Thinking

As you’ve no doubt worked out for yourself, fear, anxiety, and stress amplify pain. There is research to suggest that “mind over matter” can reduce lower back pain.

One approach is Cognitive Behavioral Therapy or CBT. Merriam-Webster defines Cognitive Behavioral Therapy as: “psychotherapy that combines cognitive therapy with behavior therapy by identifying faulty or maladaptive patterns of thinking, emotional response, or behavior and substituting them with desirable patterns of thinking, emotional response, or behavior.” CBT helps identify negative thoughts patients have about their back pain and replace them with positive ones, which decreases the anxiety, fear, stress, and frustration you feel about your pain.

CBD/Cannabis

A more controversial alternative method for relieving lower back pain is the use of CBD (Cannabidiol) and/or Cannabis. If you’re interested in the scientific difference between CBD and Cannabis, read more here. For simplicity’s sake, CBD is derived from Cannabis but doesn’t get you high; Cannabis contains both CBD and THC. THC is the psychoactive ingredient that does get you high.

CBD/THC may help lower back pain by reducing inflammation and anxiety, improving sleep, and overall relaxation. Most states allow the sale of CBD products. Cannabis, or more commonly, marijuana, has been legalized for medicinal and/or recreational use in many states and the District of Columbia.

Marijuana and CBD come in a variety of forms, including flower, concentrates, oils, edibles, drinks, and topical creams.

Only purchase marijuana from licensed dispensaries to make sure what you’re getting is the real deal and has some quality control. Oh, and because buying it from anywhere else is illegal. And dangerous.

Essential Oils

Essential oils are extracted from flowers, seeds, leaves, and fruits. Several essential oils that may help lower back pain include peppermint, rosemary, wintergreen, lemongrass, ginger, lavender, eucalyptus, and chamomile. Find out more about using essential oils here. These may be applied topically, inhaled, and infused in baths.

Release Endorphins

Endorphins are hormones that act as natural painkillers produced by our own bodies. Endorphins block pain signals to the brain and reduce depression, stress, and anxiety, which all contribute to lower back pain. There are many ways you can get your body to release endorphins, some of which are downright awesome (um, chocolate)! Here are just a few.

Own That Desk Job! Make Your Workspace Work for Your Lower Back Pain.

If you have a desk job, working with lower back pain sucks. But there are solutions to minimize your pain to stay productive. First up, MOVE! Take lots of movement breaks throughout the day, like walking at lunch, getting up to hit the water cooler, or even just standing at your desk and stretching. (Pro tip: Lose the large water bottle. Use those little cups at the water cooler. Every time you need a refill is an opportunity to get up and move.)

So, about your workspace…there’s stuff you can do to minimize your lower back pain. Keep the things you use the most (phone, stapler, notepads, pens, etc.) close. If you’re on the phone a lot, use a headset. Your computer monitor should not be too high or too low, which can cause poor posture and strain on your back.

What about your chair? If your budget allows, there are excellent options for ergonomic chairs. Generally, you should pick a chair that supports your lumbar spine. There are backrests that create lumbar support for your existing chair. You can also use a roll of paper towels. Your thighs should be parallel to the floor, and your feet should rest flat on the floor. If they don’t, use a footrest (telephone books — Google it, kids — are an economical option). Your arms should rest gently on the armrests and your desk at a 90-degree angle, so adjust those if need be. If your chair isn’t high enough, use a pillow or cushion.

The next revolution in office desks is the sit-stand workstation. These desks allow you to go from a sitting to a standing position so you can stretch and work standing up and sitting down at intervals, which combats a sedentary lifestyle and relieves pressure on your spine. These can vary from units that work with your existing desk to complete workstations.

Generally, there should be plenty of room for your knees and thighs. If your desk is too low, consider putting blocks under the legs/frame of the desk to raise it. Your keyboard should be positioned so that your shoulders and elbows rest at a 90-degree angle. Your mouse should be placed within easy reach.

If you use a laptop or tablet, there are some ergonomic solutions. The most effective is adding a separate full-sized keyboard. This allows you to put the laptop/tablet screen at a level that is comfortable and ergonomic. There are also adjustable stands so that you can tilt and elevate your laptop or tablet. Similarly, you can use an adjustable laptop arm. Both of these options can solve the problem of straining your neck.

If you work on your feet all day, high heels throw off the alignment of your lower back and cause extra stress and strain. Alternatively, lack of support in flat shoes (such as flip flops) can cause pain in your heels, arches, ankles, and knees. Bottom line: our feet need support. You might also try inserts or insoles that provide extra support. These range from what you can get at the store, such as Dr. Scholls to having them specially made for you.

You’re Not Getting Enough ZZZ’s! How to Relieve Lower Back Pain While Sleeping.

Sleeping with lower back pain is extremely challenging. Pain is the leading cause of insomnia. However, getting enough sleep is crucial to your overall health.

Approximately one-third of us aren’t getting enough sleep, which leads to chronic conditions like high blood pressure, heart disease, obesity, diabetes, stroke, and chronic stress.

One of the best positions to sleep with lower back pain is to sleep on your side with a pillow (or two!) between your legs. Using a pillow can keep your spine, pelvis, and hips in alignment. It’s best not to sleep on one side, but to change positions throughout the night.

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If you suffer from herniated discs, ditch the pillow and instead sleep on your side in the fetal position, pulling your knees towards your chest and curling your torso towards your knees. This makes space between your vertebrae and can help alleviate the nerve pain you’re likely experiencing. Again, don’t sleep continuously on the same side. Switching sides keep things balanced.

For a lot of us, sleeping on your stomach is uncomfortable, mostly due to the stress it puts on your neck. But relief is relief, and if you find it by sleeping on your stomach — go for it! Try putting a pillow under your pelvis, which takes some of the pressure off your back and relieves any stress in the space between your discs.

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If sleeping on your back is your jam, sleep with a pillow under your knees, which keeps a natural curve in your lower back.

Another tip is a rolled-up towel or round pillow in the small of your back. Sleeping on your back distributes your weight evenly and places less strain on your pressure points. Your spine is also in better alignment.

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If you suffer from isthmic spondylolisthesis, sleeping in a reclined position creates an angle that helps alleviate pressure on your spine.

About your mattress. A common assumption is that if you have lower back pain, you need the firmest mattress possible. This is not true. Everyone is different, so let personal preference be your guide. Generally, a mattress that is too firm or too soft will not align your spine properly. Medium-firm seems to be the safest bet. You might also try a memory foam mattress that molds to your body. Purchase a mattress from a retailer that will let you test drive it for 90 days or more. And if your mattress is more than ten years old, it’s time to get a new one, period.

Is Your Lower Back Pain Your Fault? Some Common Risk Factors.

While a specific accident or injury causes most lower back pain, there are risk factors that make us more prone to lower back pain and things we can do to prevent or at least minimize it.

Here’s a shocker: Our lifestyle choices lead to lower back pain. Excess weight and a sedentary lifestyle are high-risk factors. Weight increases the stress on the lower back and joints such as knees, and lack of exercise increases the severity of the pain. Smoking and not eating right are also high-risk factors.

Wear and tear on our backs over time causes back pain. People over 30 are more prone to back pain. Between age 30 and 60, folks experience disc-related disorders, and people over 60 are susceptible to osteoarthritis. Genetics also plays a role in conditions such as degenerative disc disease.

Our jobs are risk factors for low back pain. For example, jobs that require a lot of bending and lifting, such as construction workers, medical practitioners, delivery drivers, etc. Similarly, jobs that require a lot of standing, such as hairdressers and retail workers or that require a lot of sitting, such as office workers experience high rates of lower back pain.

Obviously, we have some control over these risk factors. Exercise regularly, learn to stand and lift properly, quit smoking, and eat a healthier diet, such as an anti-inflammatory diet. Also, vitamin supplements such as vitamin D and calcium can help strengthen bones.

Ugh! Still No Relief? When to Bite the Bullet and Call the Doc.

Unfortunately, the time may come when you need to call a doctor for your lower back pain. Here are a few symptoms to consider (this list is by no means exhaustive):

• Pain caused by a specific accident such as falling off a ladder
• Pain that worsens or doesn’t improve for more than six weeks
• Weakness/numbness in legs, feet, arms or hands
• Pain that wakes you from sleep and/or prevents you from sleeping
• Trouble standing/walking
• Loss of control of bladder/bowels
• Abdominal pain that accompanies back pain
• Back pain with an unexplained fever

So what happens when you go to the doctor? You will be asked a ton of questions about your pain. Stuff like:

• How long have you been in pain?
• How were you injured?
• How constant is the pain?
• How is your pain affecting your ability to work, sleep, do house/yard work, enjoyment of life, etc.?
• What kind of work do you do?
• What kinds of physical activities do you do?
• Do you feel depressed or anxious?
• What have you tried to get relief?
• What is your pain on a scale of 1 to 10? (Get used to this one!)

They will likely run diagnostic tests such as X-rays, MRI’S or CT scans, which are radiological scans to see if there are any problems with bones, discs, muscles, tissue, tendons, nerves, ligaments and blood vessels. They may also do blood tests to look for an infection or other condition, bone scans, and nerve studies such as electromyography, which can detect compression of the nerves caused by herniated discs.

So, What If Your Lower Back Pain Is Chronic?

Acute vs. Chronic

Most people only experience lower back pain for a few days or weeks. But for some of us, the pain never goes away, and it becomes a chronic condition.

So what’s the difference between chronic pain and acute pain? Acute pain usually comes on suddenly and is caused by a specific injury or accident and usually lasts for a relatively short time. Doctors typically use six months as a gage for acute vs. chronic pain. Chronic pain continues for longer than six months (possibly lifelong) and can happen even if the underlying condition, such as a herniated disc, has healed. Chronic pain is its own animal altogether and leads not only to long-term physical problems but prolonged emotional problems such as fear, anxiety, and depression.

Pain Management

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If you do suffer from chronic pain, one option is to go into pain management. According to spine-health.com, pain management (aka pain medicine) “draws on many disciplines in science and the healing arts to systematically study pain, its prevention, evaluation, diagnosis, and treatment, as well as the rehabilitation of painful disorders.”

Pain management falls into three categories: non-invasive, pharmacological, and invasive. Some non-invasive treatments are physical therapy, behavior modification, and electrotherapy, such as a TENS unit.

Pharmacologic pain management involves painkillers and other kinds of medications, such as muscle relaxers and antidepressants. Painkillers can range from OTC medications to narcotic medications, usually opioids. While controversial, if used correctly under a doctor’s supervision, opioid narcotics are effective for pain management.

Invasive pain management treatments include steroid injections, radiofrequency radioablation (the deadening of the nerves with heat and a needle), implantable electrotherapy devices that stimulate the spine and nerves, and implantable infusion pumps that release opioids.

Surgery

Surgery is, of course, the very last option. Things to consider before you decide to have surgery are your ability to function in your daily life, the recovery process (some surgeries are way more invasive than others), your mental health, and the toll your pain is taking on your quality of life. If your pain is stable and well managed by non-surgical methods, surgery is best avoided, even if your condition can be treated by a surgical procedure.

While there are many kinds of back surgery, here are the most common:

• Decompression surgeries are appropriate for herniated discs or bone spurs. A microdiscectomy is recommended for patients with herniated discs that cause leg pain (sciatica); a laminectomy is recommended for patients with leg pain and/or weakness from changes in the joints, discs or bone spurs and removes part of the layer of bone or soft tissue that is compressing the nerve root(s).
• Lumbar spinal fusion surgery involves removing the soft tissue between the vertebrae and replacing it with bone or metal.
• Disc replacement, an alternative to fusion surgery resulting in a quicker recovery, involves removing a damaged disc and replacing it with an artificial one.

The biggest risk of surgery is whether it will alleviate your pain because sometimes surgery won’t and can even make it worse. There are other serious risks with lower back surgery, including bleeding, reaction to anesthesia, infection, blood clots, heart attack, stroke, and nerve damage.

Lower back pain is extremely common and causes lots of stress, depression, anxiety, and, of course, physical pain. Feelings of frustration, anger, hopelessness, and fear are common.

But you don’t have to go through it alone or unarmed. This ultimate guide on how to relieve lower back pain gives you many options that offer relief for anyone suffering from lower back pain, whether temporary or chronic.

And while your pain may never be completely gone, managing it can lead to freedom from your pain prison and allow you to live your best life.

You can get your life back and return to your family, your job, and the things you love to do. So don’t be miserable one more second! You got this!