Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs (the structures that serve as cushions between the bones in the spine) tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.
Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.
Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.
However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:
Cold and heat therapies. It’s best to use cold compresses or an ice pack, not heat, immediately following a back injury, since this can alleviate pain by numbing the area and prevent or reduce swelling. About 48 hours after the onset of back pain, though, applying heating pads or a hot-water bottle to your back may be helpful. The warmth soothes and relaxes aching muscles and increases blood flow, which helps the healing process. Keep in mind that heat therapy is only helpful for the first week.
Limited bed rest. Once the mainstay of treatment for back pain, bed rest has fallen out of favor. Doctors now know it’s better to keep moving, so that your muscles don’t become stiff. Bed rest can still be useful relief from low back pain, particularly if your pain is so severe that it hurts to sit or stand. But try to limit it to a few hours at a time and for no more than one or two days.
Physical activity. Exercise helps build strong, flexible muscles that will be less prone to injury. It can also help the healing process for an aching back, prevent problems in the future, and improve function. Work with your doctor to develop an exercise program, or seek a referral to another health professional who can. A good program typically includes the three major forms of exercise: aerobic activity, strength training, and flexibility exercises.
Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:
acupuncture, in which therapists insert hair-thin sterilized needles into precise points in the body to release blocked energy
spinal manipulation, in which chiropractors apply pressure directly to the body to correct spinal alignment
therapeutic massage to relax aching muscles
movement therapies, such as yoga and tai chi, which can help stretch and strengthen back muscles.
Although the evidence is mixed about whether these therapies are effective, when they do work, it is often when they are combined with the other home remedies for low back pain.
Confession time: I’ve never been a big believer in “tips” and “tricks” when it comes to getting rid of anxiety and panic attacks. Until I found this technique I’m going to tell you about today in my Panic Away program review…
I believe the real way to manage anxiety disorders is through lifestyle changes.
BUT, when you’re in the midst of a panic attack, it feels like you’re gasping for air, or swimming faster and faster just so you can break the surface.
All you’re thinking of is “Can this be over already!?”
It’s terrifying. I know, I’ve been there.
In those moments, you want something that’s going to help you right away.
Thankfully, when I was going through my worst bouts of panic attacks about 5 years ago, I stumbled on my secret weapon.
A technique or “trick” I will always recommend because it gets rid of my panic attacks in 21 seconds without fail.
It’s not a breathing technique or attention diversion…
But before I get into the juicy details, let me tell you a story…
This is me, Tamryn, at the end of 2014.
I look pretty happy, don’t I?
Despite the smile I’m hiding behind, it was one of the toughest years of my life.
I had lived that whole year with anxiety and panic attacks, which not unlike the Grim Reaper himself… seemed to want to take over my life.
I was quite literally on the verge of becoming agoraphobic, never leaving my apartment.
And the reason for this was simply because every time (without fail) I’d get ready to go somewhere, or be somewhere, I’d break out in sweats, my heart would try to make a break out of my chest, and my head would spin faster than a record going right-round-round-round.
But let’s rewind a little.
I didn’t know it, but at the start of 2014 I was about to embark on a knowledge-filled journey… one that would first begin with the most awful anxiety advice (from a Dr no less) and resulted in terrible consequences.
Ultimately though, this led me to the discovery of Panic Away, which I’m not exaggerating by saying it left me speechless at how effective it was.
I will get to how it helped me of course, but first, that awful advice…
My panic attacks had also gotten so bad that my boss had noticed and placed me on mandatory leave.
Frustrated at how panic attacks were taking over my life, I went to (more like ran to) the closest walk-in clinic.
Surely, the doctor would know how to stop them and get me back to living my life.
Boy, was I wrong.
Barely looking at me in the white on white tiny, impersonal room, he asked me only a couple questions before his “Aha!” moment came.
… he deduced that I needed medication for anxiety.
And so I left with a prescription for anti-anxiety medication.
I’d be lying if I said it didn’t help… the panic attacks stopped alright, but they also turned me into a zombie.
I didn’t feel like myself at all, I was just kind of “existing” in the world, nothing bothering me, nothing exciting me, nothing doing anything for me.
Typically a pretty emotional and happy person, I decided this wasn’t the right thing for me.
I ended up coming off the pills later in the year.
And my panic attacks came back worse than ever.
The medication was simply a band-aid effect. It wasn’t really helping me after all.
Determined to find a secret weapon for stopping panic attacks from ruining my life, I became my own researcher. I became obsessed with self-help.
It didn’t take me long to learn that in order to get rid of my panic attacks, I must first understand that I shouldn’t be looking for a way to just “manage” it like I was doing with the medication.
Instead, I needed to learn how to approach my panic and anxiety in a different way.