Find remedies and effective exercises to relieve low back pain in this complete guide. Say goodbye to discomfort and recover mobility.

Find remedies and effective exercises to relieve low back pain in this complete guide. Say goodbye to discomfort and recover mobility.

Lumbar pain is a common problem that affects a significant number of people. It can be weakening and have a negative impact on the quality of general life. Fortunately, there are various strategies and treatments to relieve and control these discomfort.

When it comes to seeking help for low back pain, it is essential to consult a healthcare professional, such as a primary care doctor or a physiotherapist. These experts can offer personalized recommendations based on the specific condition and the medical history of each person.

Tip 1: Practice physical activity regularly to strengthen the muscles of the back and trunk. Some options are walking, swimming and doing yoga.

Tip 2: Keep a good posture throughout the day, whether sitting, standing or lifting objects. A proper alignment can help relieve pressure on the lower back.

Tip 3: Consider using heat or cold therapies to control pain and inflammation. Applying a thermal pad or drinking hot showers can relax the muscles, while cold compresses can help reduce swelling and numb the area.

Addressing low back pain requires an integral approach that combines adjustments in lifestyle, exercises and, potentially, medical interventions if necessary. Adopting a proactive approach and seeking adequate orientation, people can find relief and recover their mobility and comfort.

Understanding the Causes of Lower Back Pain

Muscle distension: One of the most common causes of lumbar pain is muscle distension. This occurs when the muscles that support the spine stretch or pull beyond their limits, causing microscopic tear. Bad postures, inappropriate lifting techniques and sudden movements are frequent causes of muscle distension. In addition, the lack of regular exercise and the weakness of the central muscles can overload their backs, making it more vulnerable.

  1. Structural anomalies: Structural anomalies of the spine can also contribute to low back pain. A conditions such as discs, spinal stenosis and osteoarthritis can compress nerves or spinal cord and cause pain, numbness and weakness in the lower back and legs. These anomalies can be congenital or develop over time due to degeneration related to age or injuries.
  2. Excessive weight: carrying excessive body weight can overload the lumbar area, causing pain and discomfort. The additional weight increases the pressure on the spine and its support structures, causing them to work more and may cause inflammations or injuries. Maintaining a healthy weight by regular exercise and a balanced diet can help relieve low light pain caused by excess weight.

“Recognizing the underlying causes of low back pain, people can take proactive measures to prevent or address the root of their discomfort.”

It is important to note that the causes of low back pain can vary from one person to another, so an exhaustive evaluation by a healthcare professional to obtain an accurate diagnosis is essential. Understanding the specific cause of lumbar pain enables people to make informed decisions about their lifestyle treatment and adjustments to control and prevent future episodes of pain.

Exercises and Stretches to Relieve Lower Back Pain


  1. Partial abdominals: Tashed mouth with your knees flexed and feet resting on the ground. Place your hands behind your head and slowly lift your shoulders on the ground while keeping the lower back resting on the ground. Stop for a few seconds and go down again. Repeat a series of 10-15 repetitions.
  2. Bridge posture: Tashed upside down with bent knees and feet separated at the width of the hips. Slowly lifts the hips of the ground, making the buttocks and central muscles work. Keep this position for a few seconds and lower your hips. Repeat the exercise a series of 10-12 repetitions.
  3. Pelvic inclinations: Fully face up with your knees flexed and feet resting on the ground. Gently tilt the pelvis up, flattening the bottom of the back against the ground. Keep the position for a few seconds and give it away. Repeat a series of 8-10 repetitions.


  • Child’s posture: put on the hands and knees and then slowly tilt the buttocks towards the heels while extending the arms forward. Set your forehead on the ground and keep this stretch between 30 seconds and a minute.
  • Stretching of the cow and the cat: place on the hands and knees, with the hands just below the shoulders and knees separated at the width of the hips. Inspire while lowering the belly towards the ground, archeding the back and lifting the chin (cow posture). Exhale while toured the column towards the roof, putting the chin towards the chest (cat posture). Repeat this fluid movement for 5-10 repetitions.
  • Sitting forward flexion: Sit on the floor with your legs extended forward. Slowly lean forward from the hips, extending your hands to the fingers of the feet or ankles. Keep this position for 30 seconds while breathing deeply.

Note: It is essential that you listen to your body while performing these exercises and stretching. If you feel more pain or discomfort, stop immediately and consult a healthcare professional. Remember to gradually start and increase intensity or duration over time, as your back is strengthened and becomes more flexible.

The Role of Physical Therapy in Managing Lower Back Pain

1. Rehabilitation and Strengthening: Physiotherapy plays a fundamental role in the rehabilitation of people suffering from low back pain. Through specific exercises and interventions, physiotherapists intend to improve flexibility, strengthen central muscles and improve general physical function. These exercises can adapt to the specific needs and abilities of each person, which guarantees a personalized treatment plan.

“Physiotherapy exercises can help reduce lower back pain by attacking underlying causes and improving muscle strength and flexibility.”

2. Pain control: Physiotherapists use various techniques to control and relieve pain associated with low back pain. This may include manual therapy, such as massages or vertebral manipulation, to relieve muscle tension and joint stiffness. In addition, modalities such as heat or cold therapy, electrical stimulation or ultrasound to reduce pain and inflammation in the affected area can be used.

3. Education and Postural Correction: Another crucial aspect of physiotherapy in the treatment of low back pain is patient education. Physiotherapists provide valuable orientation on the maintenance of adequate posture, body mechanics and ergonomics. They help people understand the importance of adequate alignment and teach strategies to prevent future lower backalgia episodes.

Benefits of Lumbar Pain Physiotherapy:
Improvement of mobility and flexibility Greater strength and muscle resistance Relief and pain treatment
Reduction of new injuries Chronic pain prevention Improvement of the quality of life

Alternative Treatments for Lower Back Pain

1. Natural remedies: Some people with low backalgia find relief through the use of simple natural remedies. One of these remedies is heat therapy, which consists of applying a hot compress or taking a hot bath to help relax the muscles of the lumbar area. On the contrary, cold therapy, such as the application of ice bags, can help reduce inflammation and numb the area.

  • Heat therapy: Apply a hot compress or take a hot bath to relax your muscles.
  • Cold therapy: Apply ice packs to reduce inflammation and numb the area.

“Natural remedies such as hot and cold therapy may offer a cost-effective and accessible approach to managing low back pain.”

2. Mind-body techniques: Another alternative treatment option for low back pain involves mind-body techniques. These techniques aim to address the relationship between the mind and body and how it influences the perception of pain. Some examples are

  1. Meditation: Practice mindfulness and deep breathing to promote relaxation and reduce stress, which can contribute to lower back pain.
  2. Yoga: perform gentle stretches and postures that help improve flexibility, strengthen the trunk and relieve tension in the back muscles.

“Mind-body techniques such as meditation and yoga can help individuals manage their lower back pain by promoting relaxation and improving flexibility.”

3. Alternative medicine practices: In addition to natural remedies and mind-body techniques, several alternative medicine practices have shown potential for relieving low back pain.

Practice Description
Acupuncture The insertion of fine needles into specific points on the body to stimulate the release of endorphins that relieve pain and promote balance.
Chiropractic Non-invasive treatment that focuses on manipulation of the spine to correct alignment problems and relieve lower back pain.

“Alternative medicine practices, such as acupuncture and chiropractic care, offer unconventional options for people seeking relief from low back pain.”

Tips for Improving Posture and Preventing Lower Back Pain

1. Maintain a neutral spine alignment:

One of the key factors in promoting good posture is keeping the spine in a neutral position. Avoid slouching or arching your back unnaturally. Instead, imagine a straight line passing through your ears, shoulders, hips, and ankles. This alignment helps distribute weight evenly across the spine and reduces stress on the lower back.

  • Avoid crossing your legs when sitting, as it can strain your hips and lower back.
  • Use a chair with adequate lumbar support to maintain the natural curve of your lower back.
  • Adjust the height of your computer screen and chair to make sure your eyes are level with the top of the screen and your feet are flat on the floor.

2. Exercise regularly to strengthen your core muscles:

Strong central muscles provide stability to the spine and improve the ability to maintain a good posture. Practicing exercises aimed at abdominal, dorsal and pelvic muscles can relieve low back pain and prevent future injuries.

  1. Include exercises such as plates, bridges and pelvic inclinations in your training routine.
  2. Practice yoga or pilates to improve flexibility and strengthen central muscles.
  3. Consult a healthcare professional or a physical trainer entitled to obtain a personalized exercise plan adapted to your specific needs.

Remember: maintaining an upright posture not only reduces the risk of lumbalgia, but also improves your general physical wel l-being. Incorporate these tips into your daily routine and pay attention to your position throughout the day. If you experience persistent or intense back pain, consult a healthcare professional to obtain an appropriate diagnosis and treatment plan.

The Benefits of Massage Therapy for Relief of Lower Back Pain

Massage therapy can contribute important benefits to people who suffer low back pain:

  • Reduction of muscle tension: massage helps to relax and loosen the tense muscles of the lumbar area, relieveing the pain caused by spasms or muscle knots.
  • Improvement of blood circulation: the pressure and movements applied during massage stimulate blood flow to the affected area, favoring healing and reducing inflammation.
  • Greater liberation of endorphins: massage triggers the release of endorphins, which are natural analgesics produced by the body. This can help relieve discomfort and improve general wel l-being.

Regular massage therapy sessions can lead to lon g-term improvements in low back pain, since it helps to address both physical and psychological aspects of the condition.

In addition to these benefits, massage therapy can also improve the flexibility and amplitude of movement in the lower back. Through techniques such as stretching and deep tissue massage, an expert therapist can treat specific muscle groups and increase their flexibility, helping to prevent future injuries and discomfort.

Main benefits of lumbar pain massage therapy:
Reduction of muscle tension
Improved blood circulation
Increased endorphin liberation

Medications and Pain Management Options for Lower Back Pain


  1. No n-steroidal ant i-inflammatory medications (NSAIDs): These free or recipe medications can help reduce inflammation and relieve pain associated with low back pain. Some examples are ibuprofen, sodium naproxen and aspirin.
  2. Topical analgesics: These creams, gels or patches contain medications such as lidocaine or capsaicin, which can be applied directly on the affected area to provide a localized relief of pain.
  3. Muscle relaxants: prescription muscle relaxants can help relax tense muscles in the lumbar area, reducing pain and stiffness. However, these medications can cause drowsiness and should be used with caution.
  4. Antidepressants: certain types of antidepressants, such as tricyclic antidepressants or serotonin and norepinephrine reuptake inhibitors (IRSN), can be prescribed for chronic low back pain. They can help reduce pain signals and improve sleep quality in some individuals.
  5. Opioids: In severe lumbalgia cases in which other treatments have not provided sufficient relief, the health professional can prescribe opiates. These medications should be used with caution due to the possibility of dependence, addiction and side effects.

It is important to note that medications should not be trusted as the only treatment for chronic low back pain. They should be used together with other therapeutic interventions, such as physiotherapy, exercise and modifications of lifestyle, to address the underlying causes of pain and promote healing and lon g-term pain control.

Pain treatment options:

  • Physiotherapy: Physiotherapy can help strengthen the muscles that support the lumbar area, improve flexibility and correct posture, all of which can relieve pain and prevent future episodes.
  • Exercise: Practicing regularly, such as lo w-impact aerobic activities, swimming or yoga, can help relieve low back pain by increasing blood flow, reduce rigidity and promote general physical wel l-being.
  • Heat and cold therapy: Apply hot compresses or ice bags in the affected area can help reduce inflammation, relieve muscles and provide temporary pain relief.
  • Acupuncture: This Chinese traditional medicine technique consists of the insertion of fine needles in specific body points. It has been shown that lumbar pain relieves in some people.
  • Cognitive-behavioral therapy (TCC): TCC can help people develop coping mechanisms, control stress and change negative thinking patterns associated with chronic pain, thus improving general well-being and reducing the impact of lumbar pain.

When exploring different medications and pain treatment options in collaboration with a medical professional, people with low back pain can find a personalized approach to effectively control their symptoms and recover control over their daily lives.

Preventive Measures to Avoid Future Lower Back Pain

1. Maintain a healthy weight: excess weight can be an additional load for the lower back, increasing the risk of developing pain and other spine conditions. Maintaining a healthy weight through a balanced diet and regular exercise, people can protect the lumbar area from unnecessary tensions and pressures.

  1. Practice physical exercise regularly to strengthen the central muscles that support the lumbar area.
  2. Follow a nutritious diet that includes a lot of fruit, vegetables and lean proteins.
  3. Avoid processed foods and sugary drinks that can contribute to weight gain.

2. Practice a good posture: Maintaining a correct posture is essential for a healthy backbone and can help prevent lon g-term lumbar pain. Strive to improve your position, both sitting and standing, following these simple tips:

  • Sit with your back straight, relaxed shoulders and feet resting on the ground.
  • Use a chair with good lumbar support or consider the possibility of using a cushion if necessary.
  • Place yourself erect, with your shoulders back, the collected abdomen and the weight distributed evenly on both feet.

It is important to keep in mind that a bad posture can cause muscle imbalances and tension in the back muscles, which over time translates into low back pain.

3. Raise objects correctly: lifting heavy objects incorrectly is a frequent cause of lumbar lesions and pains. To avoid future episodes of lumbar pain, follow these guidelines when lifting objects:

  1. Flex your knees and hips, not the waist, when you lift an object.
  2. Hold the object near the body and use the leg muscles to lift it, instead of forcing your back.
  3. Avoid turning the body while lifting an object; Instead, turn with your feet to change direction.

Applying these preventive measures, people can greatly reduce the risk of low back pain in the future. It is important to consult a healthcare professional to obtain personalized advice and recommendations that guarantee optimal back health.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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