How to get rid of Lower Back Muscle Pain

Lower back muscle pain, frequently referred to as lumbago, is the commonest form of back pain. It is a common musculoskeletal disorder related to the lumber vertebrae and is felt in the erector spinae and gluteal muscles. Clinically, it can be acute or chronic. Research show back pain affects most adults at some point of their life. A lower back pain can occur quite suddenly and it becomes difficult to pinpoint the exact cause of the pain. In chronic cases, osteoporosis or weakened vertebral bones or spine fracture may also develop. Lower back pain affects one’s ability to sit, stand, walk and use one’s legs.

The most common cause for lower back muscle pain is using the muscles in activities that one is not used to, like lifting heavy things or bending down for a long span of time. A slipped disk occurs when a disk between the spine bones presses on the nerves. One can get relief from slipped disks and other back pains by following certain simple measures. Lying on one’s back on the floor with hips and knees bent and the feet on a chair is a good posture for relief from back pain.

Sometimes, resting for a day or two may be necessary to provide relief to a hurt back. But even if it hurts, one should try and walk around for some minutes every day. Otherwise, the muscles start to weaken making recovery slower. Heating pads for about 20 to 30 minutes help to provide relaxation from muscle spasms. Massages and ice packs also provide relief. Some medicines like aspirin, naproxen, acetaminophen, ibuprofen and ketoprofen frequently help to reduce acute muscular pain.

It is best to consult a medical doctor if the pain continues even after two to three weeks; the pain is too intense and is the result of an injury; it starts to go down the leg below the knee; a feeling of numbness occurs in the leg, foot, groin or rectal areas; and one starts to sweat and has fever or stomachache and feels nauseating.

Being overweight and an inactive lifestyle are two of the main causes of lower back muscle pain. Losing weight, improving one’s posture while sitting, standing or sleeping and exercising for better-shaped muscles are ways to control the back pain. Avoid bending over for lifting objects. Try to lift something after squatting or after bending the knees. Try and keep the body straight. While moving heavy objects try to push rather than pull. Keep in mind to take breaks while sitting for too long or while driving a car for long hours.

Sitting in a straight-backed chair or using a small pillow behind the lower back while driving or sitting helps in attaining the right posture. While standing for long, switch the foot you are putting pressure on, every five to 15 minutes. The best way to sleep is to sleep on one’s side with the knees bent. While sleeping on one’s back it is better to put a small pillow under the lower back. The mattress of the bed should be firm. Walking regularly and swimming are good exercises to improve muscle fitness.