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Self-help tips for relieving lower back pain

Self-help tips for relieving lower back pain

Can you guess what unites amateur athletes from professionals? Of course, the number of injuries.
Unfortunately no matter how hard we wouldn't try to avoid traumas, sometimes we get injuries. Let's talk about herniated disc and tips what can be done after you have got this trauma.

A herniated disc is a fragment of the disc nucleus that is pushed out of the annulus, into the spinal canal through a tear or rupture in the annulus. It can cause extreme pain in the lower back.
It can occur anywhere along the spine, but most often occurs in the lower back.

In this scenario, the vertebra disc starts to protrude out the back and touches a nerve. This is the main reason for the pain you feel.

Signs that can show that you have this problem are: 

  • Sudden onset pain without major trauma
  • It hurts to bend forward even slightly
  • It hurts to sit even for a few minutes

Try to avoid sitting while you have this sort of trauma, alternate between walking and laying.

You should consult your physician or other health care professional before starting this or any other exercise or nutrition program to determine if it is right for your needs. 

First Steps after getting the trauma

Use the cold pack first 28-72 hours after trauma. Later you can start to use hot packs to cover the place of injury. It increases blood flow that helps to recover faster. Here in one example of Ice Pack for Injuries by TheraPAQ.

Pain relieving exercises

First of all, let's talk about things you should avoid while having this kind of trauma. Don't do back or forward stretches if you have a lumbar disc. Also, avoid exercises, where you need to pull your knees to your chest, it will only make things worse. Flexing the spine or bending makes the disc protrude even more.

Let's start exercises from decompressing your spine. One of the best choices you can use is inversion table (avoid it if you have heart disease, glaucoma or high blood pressure).


Also, you can always use a pull-up bar. Just grab the bar and try not to hang with your feet off the ground, put your toes down. Touching of the feet to the ground is important because it allows you to decompress and drop your pelvis with keeping spine elongated.

You can find more great exercises here

Prone press-up

For the next exercise, get on the floor and lay on your stomach. Put your hands down under your shoulders and start doing prone press-up until you start feeling the pain. While doing this exercise hips should be on the floor, don't lift your hips off the ground also keep your feet together. Exhale at the top. Keep going higher and higher each rep. You should avoid feeling pain while doing exercise.

If it is too painful for you, then perhaps it is too early for this kind of exercises. In that case, lay on your stomach face down and simply challenge yourself to prop up higher and higher on your elbows next few days.

Do not push past the point where your pain shoots further down your leg, or the pain worsens.

Here you can find an explanation of this exercise: here

Standing back extension

Press your knuckles to the center of your low back where it hurts and bends backward as far as you can. Hold for a second and return to an upright position. Do at least ten of these in a row and do not pitch forward between repetitions.

In some cases, the pain is so severe on one side, that you find yourself cricked to avoid the pain. In this case, you need to correct it before press-ups or standing extensions. If your pain is on the right side, lean your left side against the wall with your feet together and both feet away from the wall. Keeping left shoulder against the wall and use your right hand to glide your hip into the wall.

More about this exercise here 

Also here are exercises to strengthen the spine to avoid this kind of traumas in the future, take a look.

Ask your physician to show you more special stretching exercises that strengthen the muscles and support your spine. Alternatively, yoga exercises under supervision may hasten the healing process.

A small list of other tips that can help you:

Let's start from diet:

  • Get nutrients from collagen. You can get it from bone broth protein or liquid.
  • Get omega 3, take fish oil or fish roe.
  • MSM supplements (sulfur-containing supplement)
  • Turmeric - it contains curcumin, that is an excellent antioxidant and processes anti-inflammatory effects. It helps prevent jelly-like liquid from leaking.
  • Dimethyl sulfoxide (DMSO) - use it for alleviating the pain of slipped disc.
  • Cayenne pepper - natural ingredient for healing a herniated disc.

You can also find help from:


It is a form of physical therapy that helps you in restoring your posture, that is necessary to get rid of extra stress on your discs, which is caused by poor posture.


Prolotherapy or platelet-rich plasma injections are going to help repair the damaged tissue.
Prolotherapy is a procedure where a natural irritant is injected into the soft tissue of an injured joint. The irritant kick-starts the body's healing response. Prolotherapy is not a surgical treatment.


A good place to start is to ask a primary care physician, physical therapist, or spine specialist for recommendations of chiropractors who they view as competent and trustworthy.


Thank You for reading this article. If you have any thoughts about this article we'd be really keen to hear your comments. Share your views in the comments box below. 

If you have any thoughts about this article we'd be really keen to hear your comments.
Share your views in the comments box below.




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