When you live with lower back pain, it can be uncomfortable to work, relax, and sleep. The tension and discomfort can also make it more difficult to enjoy leisure activities and sports. Thankfully, there are a variety of back pain treatments available to you.
The best options have no known side effects, do not use pharmaceuticals, and can be used together in the comfort of your home to provide effective relief. Learn more about helpful and cutting-edge treatments below, including laser therapy for back pain. When combined, they may be able to reduce or relieve your symptoms easier than before—and all without the use of invasive therapies.
1. Heat Therapy
As one of the most common therapies for lower back pain, heat therapy is renowned for its comfort and relaxation properties. It can also help to reduce pain, relieve muscle spasms, and reduce tension and tightness around the lumbar spine. It can also be quite effective for symptoms of chronic lower back pain.
If you are interested in using heat therapy, invest in a heating pad. If you like, you can use a hot water bottle wrapped in a towel instead. Whichever method you choose, you will get the most relief by applying it to your lower back area at a moderate temperature. Complete the treatment for up to 20 minutes at a time. As long as you protect your skin from excessive temperatures, you can do heat therapy up to a few times a day.
Take care to shut your heating pad off before sleep or you return to your normal activities. You should also pause heat therapy immediately and talk to your doctor if you experience any discomfort, as well as any new or worsening pain.
2. Cold Therapy
A wonderful complement to heat therapy, cold therapy uses ice to relieve symptoms of back discomfort. If your pain has been occurring for less than four weeks, it is a good idea to use ice first before you move to heat. You can also apply cold therapy if you have acute symptoms or a new sports injury. The benefits of ice therapy for back pain include a reduction in swelling and less inflammation. It can also help to numb the muscles and skin, which can provide temporary yet effective relief from discomfort.
To apply cold therapy safely, wrap an ice pack or a plastic bag full of ice cubes in a towel. You can also use a frozen bag of vegetables covered in some sort of cloth. Apply it to your lumbar spine for 10 minutes. If you still need more relief, you can increase the time up to 20 minutes. Repeat a few times per day, as necessary. As with heat therapy, you should stop using ice and consult with a physician if you feel any painful or uncomfortable sensations from the treatment.
3. Massage Therapy
Evidence shows that a back massage can help to relieve both pain and cramping. While the pressure and stroking motions help to relax muscles and relieve tension, it also helps to release lactic acid from the body. Too much buildup of lactic acid can make your muscles sore after you play sports or work out. When you get a massage, your muscles will feel more comfortable and energized. A massage from a licensed, professional therapist can be a great way to reduce discomfort and relax the entire body.
You can also do your own form of self-massage at home. Healthline recommends sitting on the floor with your legs crossed and your back straight. Once you are in this position, place your thumbs on each side of the bottom of your spine. Moving your thumbs in a circular motion, massage up and down your sacrum. Apply a little more pressure to spots where you feel the tension. Breathe deeply throughout the entire session so your muscles can get the most relief.
If you would like, you can also browse your choice of at-home massage therapy devices online.
4. Laser Therapy
Laser therapy is becoming a popular at-home treatment for back pain. Photobiomodulation therapy (PBMT), known also as low-level laser therapy (LLLT), uses non-ionizing light sources to penetrate the skin and modulate pain and inflammation without any known side effects. A device such as a laser therapy belt can make it easy and convenient to receive the benefits of PBMT.
Wear the belt on your lower back for just 30 minutes per day to ease aching, inflammation, and muscle spasms. Our Curavi™ laser light therapy belts come in three levels of coverage, so you can find the total output (MW) that you need for your specific type of lower back pain. It is even possible to receive professional-grade coverage through our premier device, the CuraviPro™ belt. Alternate it with heat therapy or ice therapy throughout the day or combine it with a massage therapy session over the weekend.
Finding Relief from Lower Back Pain
Try a combination of the therapies above the next time you feel tension or discomfort. With repeated use, you should be able to feel better. If you are still having issues, do not hesitate to talk to your doctor. They can evaluate you for serious back problems or a health condition that is causing your pain. Lower back pain does not have to stop you from living your best life. Stay motivated by remembering that there are treatments available to reduce or relieve your symptoms.