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More than likely, if your back is not feeling like itself, you will be suffering from a muscle strain or a ligament sprain. These types of injuries either; occur very fast, as you move in a certain way and an intense pain ‘shoots’ through you, or they occur slowly, over a long period of time, as a result of small repetitive movements which stretch the muscle or ligament too much.
Less likely instances include a herniated disc (the fluid-filled membrane in between each spine segment), degenerative disc disease, a facet joint dysfunction, osteoarthritis, spondylolisthesis etc. These are more extreme and more severe circumstances where it persists for a long duration of time, with no sign of improving as it exceeds your body’s natural healing rate.
There are some ‘home-remedies’, however, which can alleviate your pain if it is a strain or sprain. Firstly, try to rest your body as much as possible. This doesn’t mean lay back on the sofa as soon as you get back home from work, it means no strenuous activities such as going to the gym or running for 5 miles before dinner.
Alternatively, you can modify your activities. Make sure that your posture is good, and you are not forcing your back into awkward and uncomfortable positions when you sit, walk, or stand. If you are used to going to the gym 5 days a week for 2 hours each time, try to go 3 times instead, or only go for an hour each session. Stretch more! Each morning before you go down for breakfast, and just before you go to bed, stretch you back properly, not only will the pain start to go away, but you will be more energised to start your day and your body will feel more relaxed to go to sleep.
‘Modifying activity’ is sometimes a hard thing to accomplish for some individuals. It is hard to change a routine which they may have been following for weeks, months or years. The internal motivation may be forcing them to carry on and “push through it”. But it is better to change for a week or two and get back into the routine quickly, than force yourself to carry on, and live with the pain indefinitely. Make the short-term sacrifice.
Heat/ Ice therapy is also another simple method. When you injure a muscle, your body attempts to protect itself from further damage, and one way in which it does this is by contracting and becoming very tense. The problem with this is that tense muscles don’t react well to further stretching (which may have been the reason for the initial injury), so you need to force it to relax, with heat!
Following the Healthline link below will direct you to helpful for Lower Back Pain. Focus on form, making sure you are doing the movement correctly, rather than how far you can reach.
If you are still having trouble with Lower Back Pain, I am always available through Anytime Therapy at Dominic.sportstherapist@gmail.com
Hope this helps!
https://www.healthline.com/health/lower-back-stretches#video
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