Tips for Dealing With Lower Back Pain That Really Work

Last Updated on June 24, 2019 by Ellen Christian

Is dealing with lower back pain getting in the way of all of the fall yard work and maintenance that need to be done? I love fall, and in Vermont, we have a gorgeous leaf season when the leaves change to red, orange and gold. But, after they change colors, they fall from the trees and that means it’s time to get out the rake and the wheelbarrow.

Tips for Dealing With Lower Back Pain

Lower back pain is no fun at all to deal with, but it’s something that many people experience after the strain from normal work or household activities. I tend to overestimate the amount of work I can accomplish. I look at my backyard and don’t think I’ll have any problem raking up the leaves and cutting back the flowers. Four or five hours later, I feel a bit stiff. The next morning, the lower back pain is reminding me that I’m not as young as I used to be. Here are a few tips that help.

Be Realistic

You’re not 18 anymore. Even if you are 18, you’re not superwoman. When considering how much you can accomplish, be realistic. Break the work down into smaller chunks. Try doing half of the work one day and the other half the next. Or, ask for help. Get the kids to help you rake or bag up the leaves. Not pushing yourself can help prevent the strain from happening.

Rest Comfortably

That evening, when you go to sleep, try sleeping curled on your side with a pillow between your knees for support. This position is known to help relieve lower back pain because it keeps your spine in a neutral position. Make certain that you’re sleeping on a firm mattress for the best back support.

Get Up and Move

While rest is important, heading to bed for the day because you have lower back pain may not be the best choice. Laying still for too long may make back pain worse. It’s important to start to move again slowly after a day or two. Try gentle stretching or a mild yoga routine to get things moving again.

Heat and Ice

Heat to reduce pain and ice to reduce inflammation may both be helpful if you’re dealing with lower back pain. Try this a few times a day for about 20 minutes each for relief. A nice warm bath in Epsom salts may also help. Add a few drops of lavender essential oils into the tub to help you relax.

Try a TENS Unit

TENS (Transcutaneous Electrical Nerve Stimulation) units use electrical stimulation to relieve pain. Two clinical theories show that TENS can relieve pain by blocking the transmission of pain and by stimulating endorphins, the body’s natural pain-reducing chemicals. The Aleve Direct Therapy TENS Unit uses waveform technology and is often described as creating tingling or gentle tapping sensations, depending on the particular phase of the treatment. The patented design and waveform technology provides a deep penetrating treatment.

The Aleve Direct Therapy TENS Unit attaches to your lower back with a sticky gel pad. It sends stimulating pulses to the site of pain and uses the same technology used by doctors and physical therapists. There is a wireless remote control that lets you adjust the intensity of stimulation while you’re wearing it. There are no wires and the unit is very discreet so you can wear it while you get back to your normal routine. No one can tell you’re wearing it and it’s very comfortable to wear. You wear it for thirty minutes at a time with thirty minutes between each use.

The Aleve Direct Therapy TENS Unit is an ideal choice for someone who wants to get back to their everyday lifestyle and routines more quickly. The unit contains a pair of reusable gel pads, and each pair of gel pads can be used approximately two to five times. You can buy them in the same area you find the Aleve Direct Therapy TENS Unit – in the analgesics and topical pain relief products section at major stores.

Check out these tips for posture and back pain.