The Best Pain Relief for Low Back Pain

The lower back can often be the focal point of a person's balance or strength, especially when he does heavy lifting or constant physical work. The pain may not hurt during the day but can be immediately felt when sitting down or going to bed. To avoid tossing and turning at night or having a sudden back spasm, consider these strategies in relieving low back pain.

  1. Stretch the Lower Back

    • A light stretch of the low back can help alleviate mild to moderate pain. Lie on your back with a pillow under your head and pull your knees to your chest until your lower back is flat. Take a deep breath and extend your right leg, with your heel hovering 2 to 3 inches off of the ground. Breathe slow and deep for 30 seconds and then switch legs.

      Another beneficial lower back stretch starts off as a simple bend at the waist. Stand in front of a chair with your feet shoulder-width apart. Take a deep breath, and then slowly exhale as you bend forward at the waist. You can bend your knees a little bit if your back is extra stiff. Keep bending until your back is completely horizontal. Drop your head and then lightly touch the chair seat to keep your balance. Keep breathing deep for 30 seconds, bending your knees as needed. Slowly raise yourself up to standing position. If it was a good stretch, you'll feel your spine lightly popping like you were cracking your knuckles.

    Stretching Supporting Muscles

    • Sometimes the lower back pain is caused by tension from additional muscles connected to them, such as the hip flexors. One good hip flexor muscle stretch starts off with you lying on the floor with arms stretched to either side and feet flat on the floor, almost shoulder-width apart. Straighten out your left leg and keep your right foot on the floor with your knee bent. Next, lift the right knee up, rotate your hip and bring the knee over the left thigh. Do this without lifting your shoulders off the floor and pointing your head right, fixing your eyes on your fingers. You should look like the letter "T", with one knee crossing over your hip. Hold this position for 30 seconds and then switch legs, twisting your head to the left instead.

    Heat

    • Good old fashioned heat can also relieve lower back pain if the stretching isn't enough. Heating pads placed on your back will work, so long as you don't leave them on for more than 15 minutes at a time. There are also brand-name body wraps and patches that can be effective in relieving pain and stiffness in the lower back.