How to Treat Lower Back Aches

Do you sometimes wake up in the morning with really bad back aches? And you haven’t got a clue how that happened? It happens to the best of us and today we shall talk about why we get these pains and how to treat them.


Back pain can be caused by carrying heavy objects, sudden movements, sports injuries, and even poor posture. These type of injuries, be it sprains or pulled muscles, can happen either suddenly or over time. Lower back strain happens when a muscle is overstretched and tears. With sprains, it is the ligament (which connects bones together) that is overstretched and torn. Below are some treatments that can soothe back pain.


1. Exercise!

I know that it can be hard to even move when you’re having aches in your body, whether it’s your back, period, or arm pains. But exercising can strengthen the muscles, and reduces the chances of injuring your lower back in future. Before your back heals, you can do simple exercises like stretching or yoga. After it heals, exercises that strengthen hip, pelvic and abdominal muscles can give you more back support.

2. Lighten your load!

Credits: via pinterest

As a woman, I confess that I often bring around more things that I need in my bag. It’s good to be prepared, but we tend to overpack and accumulate receipts & trash along the way. If your bag is too heavy, there is too much pressure on the spine, which can cause aches and pain. Besides, many bags from fast fashion brands are poorly designed, and can actually cause back aches if you carry it for a long period of time. So either clear the junk in your bag(s) frequently, or get a proper bag that properly distributes weight on your back and shoulders!

3. Massage!

Oh, this is my favorite. New studies have found that massage might have a lasting effect on relieving chronic lower back pain. Researchers have discovered that massage lessens the activity of proteins known as inflammatory cytokines, which causes aches and pain. It also helps cells to produce energy and the muscles to recover.

4. Ice it!

Sometimes using ice compression may soothe the aches. You can simply take an ice pack and place it directly on to the affected area. If you find it too cold, wrap it in a cloth. Do note that you shouldn’t place the ice compression on your skin for too long! We suggest placing the compression for about twenty minutes per session, for a few sessions per day. Ice compression narrows down capillaries and decreases blood flow to the affected area; this allows swelling to reduce. If you are a DIY fan like me, you can make your own ice pack with 1 part rubbing alcohol to 3 parts water. It gets cold enough to act as an ice compression, but does not fully freeze.

Credits: via pinterest

5. Heat!

This is done by placing a warm wrap or pad around the affected area, ideally one that has steady temperature throughout the session. Warm temperature allows more blood supply to flow to the area by dilating blood vessels of muscles. This means the muscle receives more nutrients and oxygen, and is able to heal. Heat is also able to improve a body’s elimination of toxins. You can get self-adhesive heat patches that are more convenient to bring around, especially when you are working in an office or have to travel around often. Do check out BackHeat, which uses heat therapy to relieve back aches, and can stay warm for up to 12 hours.

Above are only a few methods of how you can treat lower back aches, but these can also apply to general aches. If the pain is too unbearable, do head to the doctor for professional advice. The doctor would be able to give you a more accurate diagnosis and treatment. On top of that, rest well and recover soon!



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Min Yen Yap

Min Yen is a Manchester United fan. She loves pickles but dislikes cucumbers, and loves tartar sauce but dislikes mayonnaise. She dreams of having her own mini garden filled with all types of fruits and vegetables.

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