My lower back issues began in 1991 when two friends and I decided to skip Senior Prom and enjoy an adventure in northern Michigan. Unfortunately, my adventure ended with a horse back riding accident at the Caple’s Ranch. Ever since, I struggle with regular lower back issues, at times requiring over a week of bed rest. Over the years, I have tried many remedies, some helpful, some not so much. Below are a few regular treatments/life habits with which I found success:
A Relaxing Night’s Sleep: How many times have you started the day with a sore back? Is your bed the cause? 1/3 of your life is spent in bed. Make an investment in a supportive mattress and pillow. Sleeping with a pillow between the knees also takes pressure off the lower back.
Hourly Movement: Do you spend most of the day sitting? Does standing up cause pain? If so, commit to getting up every hour during the day and walking for a few minutes. We aren’t meant to sit all day (Yes, that includes sitting at home watching TV). Hourly movement can reduce soreness.
Acupuncture: I’ve received acupuncture for over 15 years. A traditional 45 minute treatment relaxes and refreshes the entire body. I also found relief in placebo needle placement. Several times, my acupuncturist inserted needles where I had pain, greatly relieving the tenderness.
Ice/Heat: 20 minutes of icing the lower back, immediately followed by 20 minutes on the heating pad works wonders.
Flexibility and Core Work: Commit several times per week to leg and back stretches and core strengthening. You may find this website a helpful start.
Donut Pillow: While a bit embarrassing at first, the donut pillow places extra pressure on the glutes, relieving lower back tension. I keep one in my car and at home. Here’s a more discreet covered pillow.
Massage: Massage can ease tight muscles. Request extra work on the IT Band. Many lower back issues can be linked to tight or weak hips.
Resistance Bands: Speaking of hip issues, utilizing resistance bands can calm the IT Band and strengthen the hips. An appointment with a physical therapist often includes resistance bands to take home and a set of hip strengthening exercises. Make those exercises part of your regular routine!
Remember to use caution and keep in contact with your health care provider when adding a new activity into your regimen.
Thanks for reading!