It’s believed that approximately 10% of the world’s population is living with back pain, which can affect their flexibility and quality of life. If you are one of the many people living with the painful condition, you will be pleased to learn there are effective treatments to try.

1. Book a Weekly Massage

There’s no better excuse to book a weekly massage than lower back pain. That’s because it has been proven to ease the painful condition. A study found that people who had a weekly massage every week experienced less lower back pain and disability within 10 weeks. Visit heavenandearthmassage.co.uk who can provide customized massages based on your personal needs.

2. Hot & Cold Therapy

If lower back pain suddenly flares up, apply an ice pack or even a bag of frozen peas to the area, which you should do routinely for 48 hours for 20-minute sessions at a time. Once two days have passed, apply a heating pad for 20-minute intervals throughout the day. This is because cold therapy will shut down the capillaries in the body and will reduce blood flow to the area, which can combat painful swelling. It ultimately stops the nerves from conducting pain signals, so can provide some pain relief, while heat can loosen tight muscles and can increase oxygen and circulation.

3. Change Your Mattress

The wrong mattress can cause or exacerbate lower back pain. According to multiple studies over the years, people with lower back pain will experience less pain by sleeping on a medium-firm mattress instead of a firm mattress. So, it might be time to change your mattress to alleviate the pain and enjoy a better night’s sleep. You should also invest in a new mattress if yours is more than six to eight years old.

4. Get Up onto Your Feet

The last thing you might want to do when experiencing lower back pain is stretching and walking, but it could help ease the problem. Gentle stretches, regular walking and stepping away from your desk at work can stabilize your spine while preventing muscle imbalances. Yoga is also another effective stretching exercise to try, as many studies have found it can help people effectively beat lower back pain.

5. Cognitive Behavioral Therapy

Lower back pain might not be in your head, but fear or anxiety can often heighten its symptoms. For example, if you keep telling yourself “I’ll never get better” the brain circuits processing the back pain will overlap with your emotions, which can create more pain in the body. It might be beneficial to experience cognitive behavioral therapy, which can help you successfully recognize and reframe your negative thoughts. So, stop telling yourself “I’ll never get better” and start thinking “it will get better.”

There are multiple ways you can alleviate back pain, and the above treatment options are certainly a great place to start. If you are struggling with persistent back pain, consult your doctor for medical advice and treatments.