Top 7 Ways to Treat Low Back Pain

80% of adults experience low back pain throughout their lives. Some people may also experience pain in their upper back and/or neck. If you have lower back pain, you probably are looking for the best ways to relieve your pain. Here are the top 7 ways to treat low back pain.

7. Decrease the Time in Front of Screens

We all know that sitting for a long time in front of laptops and video games contribute to lower back pain. You may even notice pain in the spine once you spend a night in front of your computer or video games.
Try to limit the time you spend in front of screens. (1)

6. Make Some Changes to Your Office

If your work depends on spending long hours at your desk in front of your computer, try to make some changes. Your computer screen should be at eye level and 30 inches away from you. Get a comfy chair with lower back support and try to keep your back in the same line with your torso while working. (2, 3, 4, 5)

5. Lose Weight

Weight loss removes a lot of pressure that is put on your entire body, especially your back. The excess fats in the belly and breast regions put huge pressure on the back, making the pain worse. Try to follow a proper weight loss diet and an effective exercise program to lose weight. (6, 7, 8)

4. Exercise

Most people don’t think of doing exercises when they have lower back pain but in fact, exercises are highly recommended for having a healthy back. Studies show that mild to moderate daily exercises, especially back exercises, can reduce back pain significantly. Try to exercise more. (9, 10, 11, 12)

3. Sleep Well

The position of your sleep is important and affects the health of your back significantly. Side sleeping in the fetal position with the knee bent, a small pillow under your neck, and a pillow between your legs will keep your spine and back in alignment. (13, 14, 15, 16)

2. Herbal Remedies

Over-the-counter pain killers can reduce your pain. But home remedies are also a great and more natural way to keep ease your back pain. For example, ginger has anti-inflammatory properties that may reduce your back inflammation and decrease the pain. (17, 18, 19, 20, 21)

1. Meditating

People who suffer from chronic back pain can try meditation to overcome it. Studies show that meditation with chronic pain makes people feel more satisfied and less unpleasant. It also has many health benefits such as reducing stress and improving sleep. (22, 23, 24, 25)