Lower Back Pain – Find Comfort and Relief

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Cold and Hot Treatment

Initially when the pain sets in, use an ice pack or any other effective alternative such as a bag of frozen peas and subject your lower back to cool treatment. Use it in 20-minute sessions several times a day for the first 48 hours. Switch to heating pads after the 48 hours period. Again, use heating pads in 20-minute sessions several times a day. Associate professor Lisa DeStefano of the Michigan State University College of Osteopathic Medicine says that localized cooling helps in shutting down the capillaries and reduce blood flow to your lower back, which helps in easing the swelling. It also restricts the nerves’ ability to send pain signals and hence helps you with pain relief. On the other hand, heating helps in loosening the tightened muscles resulting in increased circulation, which in turn results in availability of additional oxygen.


Acupuncture is found to be even more effective than painkillers when it comes to relieving lower back pain. So, submitting to needles can be a great way to tackle lower back pain. DeStefano says that needles interact with the body in a unique way as they change the way nerves react. They, further, act on the joints and reduce inflammation around it.

Stop Worrying

Your pain is real and it is not something that you have manufactured in your head. Having said that, what you think about it can make it worse or better. Anxiety and fear can amplify the pain. Giving in to fear and succumbing to thoughts such as “I am never going to get better” negatively affects the recovery process. This is for the simple reason that brain circuits that process panic and emotion overlap with that of pain. Hence, it will help to eliminate negative thoughts, and cognitive-behavioral therapy comes in handy here as it helps you to recognize and correct such thoughts. Deep breathing and positive affirmations are also a way of rectifying negative thoughts.

Physical therapy

Exercises are key to getting rid of lower back pain, and it features as a key element in most treatment plans. It is important to get help from a professional, be it a physical therapist, physiatrist, or chiropractor. Physical therapy for lower back pain consists of three main components: stretching, aerobic conditioning, and strengthening. Irrespective of what kind of therapy you adopt, it is important to adopt a progressive plan that focuses on gradually building a stronger and more flexible spine.

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