How to cure lower back pain: Easy exercises, posture correction, massage and meditation can help

Easy exercises can help strengthen your back muscles and prevent future pain. Yoga and swimming, in particular, promote flexibility and spinal health (Image: Canva)

If you're reading this, chances are you have lower back pain, a condition afflicting millions worldwide. It can be caused by many factors, such as poor posture, injury, stress, or ageing.

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Risk factors for acute low back pain include a history of chronic infection like that of the urinary tract or skin, a history of trauma, urinary incontinence (accidental leaking of urine), age above 70 years, incessant use of glucocorticoids and past neurologic deficit. Weak muscles in the back due to a lack of exercise and obesity may also increase the risk.

Injury of the nerve roots, called radiculopathy, is often the cause of back pain. Excessive muscle strain, ruptured disks (that are present between two vertebral bones), arthritis and osteoporosis are also a few general causes of low back pain.

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Underlying spine disorders may result in muscle spasms, leading to back aches. Coughing, sneezing or even lifting heavy objects and straining too hard to pass stools may worsen the condition.

You have reason to visit the doctor if the pain lasts for more than a few weeks and is so severe that it begins interrupting your daily tasks, not improving on rest. It is best to consult an orthopaedic professional if it goes below the knees and causes tingling or numbness in one or both legs.

Alarming signs include bowel or bladder problems, fever, and unexplained and sudden weight loss.

Home remedies for backache can offer relief for mild to moderate back pain, and here's how they can help.

Rest: Never underestimate the power of rest when in pain. When you allow your back enough relaxation and avoid strenuous activities for a few days, you give your muscles a chance to recover and reduce the strain on your spine.

Hot/cold compress: As soon as you start feeling mild backache, apply ice packs within the first 48 hours, as it can help reduce inflammation. Later, you can use heat sources like a hot water bottle or heating pads to relax muscles, improve blood flow and fight discomfort.

Exercise: Stretching yourself a little can be of help. Easy exercises can help strengthen your back muscles and prevent future pain. Yoga and swimming, in particular, promote flexibility and spinal health.

Fix your posture: Maintaining proper posture is essential, as poor posture can lead to several health issues. Sitting and standing with the right pose is crucial to reduce back strain and discomfort.

Sleep well: While your sleep routine matters, selecting a comfortable and supportive mattress is the key to ensuring adequate rest. A quality mattress plays a significant role in healing and rejuvenating your back, while also preventing you from waking up too often in the middle of the night.

Massage marvels: Not only can a soothing massage boost your mood and enhance your skin, but it can also heal muscle tension. Whether you opt for a gentle massage or use a foam roller for yourself, they can effectively ease the ache and enhance blood circulation in the affected area.

Stay stress-free: Stress can contribute to an increase in lower back pain. Try to include stress-reduction techniques such as yoga and meditation. Engaging in hobbies may effectively manage stress and deal with lower back issues. Chronic stress can lead to muscle tension; addressing stress as part of your overall health is essential.