No Time to Stop: How to Relieve Lower Back Pain Right At Home

The poets and the lovers may say that the universal human experience is the desire for connection, for love.  

For the rest of us, it’s lower back pain (or at least, it comes in at a close second). In 2020, lower back pain affected 619 million people globally, making it the single leading cause of disability worldwide.  The World Health Organization estimates that the number of cases will increase to 843 million cases by 2050 (mostly due to aging, and population growth.)  

What Differentiates Lower Back Pain from Other Back Pain?

Unlike back pain, which occurs anywhere from the upper back down to the glutes, lower back pain (also referred to as lumbar pain) is more specific, occurring between the lower ribs and the buttocks. 

The lumbar spine is made up of the vertebrae in your lower back. Much more mobile than the thoracic spine, the lumbar spine is the section of spine that helps you bend and twist, so it is no surprise that it is more susceptible to injury.

What Causes Lower Back Pain?

Unlike upper back pain, which is commonly caused by tension (hunching your shoulders), poor posture, or screen use (you’re probably pretty familiar with that pain, too) lower back pain is more often the result of a muscle injury. Things like sports, accidents, overexertion (like the bending, lifting, and twisting we mentioned before) can very easily cause strain on your lower back. These muscles are also more likely to spasm, causing sharp, debilitating pain.

Common Types of Lower Back Pain

Strains and sprains are the most common causes of lower back pain. In addition to poor ergonomics when bending and lifting (weekend warriors, we’re looking at you – before you decide to help your friend move that couch, ask yourself the last time you stretched or had a chiropractic adjustment), some people even strain their lower back by sneezing, coughing, or just bending over. 

But why are so many of us injured so easily? One of the reasons that so many of us experience lower back is due to all the sitting we do daily, and a lack of general activity, which can affect our spinal health, and shorten and tighten our muscles, impairing our mobility and making us more susceptible to injury.  

But there are plenty of other causes of lower back pain – including:  

Fractures. Injuries, like falls or accidents or other high impact injuries, can fracture the bones in your lumbar spine. Conditions like osteoporosis put you at greater risk of fractures. One specific type of fracture, Spondylolysis, is a common stress fracture (crack in spinal bones) often seen in young athletes. 

Disc Injuries. Spinal discs provide a very necessary cushion between our vertebrae (think of it like padding that makes it more comfortable to jump – and land – and to absorb shock.) When a disc bulges from its position, it can press on a nerve (this is what is referred to as a pinched nerve) or they can tear (this is a herniated disk). With age, discs can almost become flatter and offer less protection (this is what is called degenerative disk disease). Disc injuries can be caused by accidents, moving (bending, lifting, and twisting) improperly. Lack of activity and poor posture can put you at greater risk for disc injuries.  

Structural issues. A condition called spinal stenosis happens when your spinal column is too narrow for your spinal cord. Something pinching your spinal cord (like vertebral bone spurs) can cause severe sciatic nerve pain and lower back pain.  

Scoliosis. Lumbar scoliosis can also lead to pain, stiffness and difficulty moving. Another structural issue that can cause low back pain is spondylolisthesis. It happens when a vertebra slips out of place, resting on the bone below it. 

Chronic conditions like arthritis can also cause lower back pain.

Relieve Lower Back Pain at Home

The good news is that most lower back pain is not serious or will resolve on its own. You can relieve lower back pain at home and help prevent it from returning with these simple tips:  

Try Thermotherapy (Heat and Ice.)  

This is one of the easiest (and most cost-effective) ways to relieve pain. Not sure when to use heat and when ice is the better choice? Get our easy to follow guide and checklist here.

Stretch – Regularly.  

Lower Back Pain is often caused by muscle spasms (that bending and twisting and lifting again) or by stiff, tight muscles, often from sitting (think about how you feel after a long day at your desk or hours of driving on a road trip.) Regular stretching can keep muscles supple and help prevent injury, while gentle stretching (along with heat and ice, and anti-inflammatory medications as needed) can help relieve pain.  

Try Massage.  

You don’t have to head to your massage therapist for this one. Foam rollers, massage balls, and massage guns are an excellent way to relieve tight muscles at home.  

Medication.  

We love a holistic or natural approach, but anti-inflammatory medications have their place – and no one should have to live with pain. Ibuprofen can relieve inflammation, and both ibuprofen and acetaminophen can be effective at relieving pain short-term. Talk with your doctor about any contraindications or risks specific to your health and wellness.

Choose the Right Mattress (and Pillow) – And Get a Good Night’s Sleep 

A good, supportive mattress (we recommend foam) and the right pillow can protect your lumbar spine. Bonus tip: you’re a side sleeper, try tucking a pillow between your knees to support your spine. And a good night’s sleep can help prevent lower back pain by helping you improve your posture (we slouch more when we’re tired), helping you stay active (again, we don’t move when we don’t feel energetic) and finally, a lack of restorative sleep has been shown to make people more sensitive to pain 

Simple ways to protect your lower back also include maintaining a healthy weight (or losing excess weight) to keep pressure off the spine, and strengthening your abdominal, hip and back muscles that support your spine. And of course, practice good ergonomics – when driving, when sitting, when bending and lifting, or exercising.  

Follow us for more tips on relieving and preventing pain – at home, or anywhere.