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Patented Heat & Ice Packs Designed by Physical Therapy Professionals Since 1997

How to Care for a Sore Lower Back

Posted on May 09 2017

How to Care for a Sore Lower Back

 

If you're struggling with lower back pain, chances are you’re looking for a solution A.S.A.P. On top of being uncomfortable, a sore lower back can hinder you from completing daily activities. Walking, running, driving, and even lying down can suddenly become a painful chore.

With this in mind, it’s good to know how to care for a sore lower back properly. Both ice and heat are helpful, but knowing when to use one or the other can make a huge difference in how soon you start feeling better. Read on to learn how to care for a sore lower back with self-care and a one of a kind product.

 

Getting to the Root of Your Lower Back Pain

The Root of your Lower Back Pain

Lower back pain can stem from a number of issues. Maybe you slept funny, or you lifted something a little heavy.

Perhaps you bent the wrong way or you’re dealing with something more serious like arthritis, fibromyalgia, sciatica, or a similar condition.

Knowing the possible cause of your back pain can play a hand in treating it, so be sure to pay attention. If, for example, you’ve suffered an injury, you’re experiencing numbness and tingling, or even weakness, your back pain may be a symptom of something much more serious. In this case, you should call your doctor straight away.

If, however, you know that your sore lower back is from something mild like a pulled muscle or poor sleep position, turning to ice and/or heat could be enough to do the trick.

 

Icing a Sore Lower Back

For mild injuries and conditions such as arthritis, ice is the best option for caring for your sore lower back. In fact, ice is best within the first 24-48 hours of injury because it reduces inflammation. When icing, be sure that the pack or wrap is covered with a towel. Placing ice directly on skin can lead to frost bite and other issues. To be safe, ice an injury only for 10 to 15 minutes at least two or three times a day.

 

Heating a Sore Lower Back

Applying heat to your lower back is another great way to reduce pain from muscle strain and overexertion. In fact, muscle strain is a result of tension within the muscles and soft tissues within the lower spine.

This restricts normal circulation, which results in pain signals being sent to the brain. Heat therapy helps by starting a process known as vasodilation, which enlarges the blood vessels.

From here, circulation improves, the muscles relax, and the body begins repairing the damage. Heat therapy can be administered in a number of ways, but some of the most popular are warm baths, hot stones, and warm wraps. 


Stretching and Mobility

Stretching and Mobility

It is common for people with lower back pain to feel stiffness and discomfort. A strained back can cause you to remain still for long periods of time which can shorten the length and flexibility of the muscles.

Once the pain lessens in the back after the use of ice, heat and rest, it is encouraged to do some light stretching and movement. After being examined by a licensed physician and cleared of any major injuries, you can begin some light mobility exercises.

An easy stretch that you can do at home is to lie on your back on a soft surface and carefully wrap your arms around your knees. By gently pulling on your knees, you can stretch the lower and mid back muscles while protecting your spine.

Another simple way to help stretch and loosen the muscles is to use a foam roller. This simple and inexpensive tool can be used to break up knots and and tight spots in the muscles and facia and encourage increased blood flow.

Athletes have long used this method to warm up before and recover after strenuous workouts. By laying on the roller and gentling moving back and forth over the sore area of the muscles, you can help to massage your back and improve mobility.

Check out the below minute video for some Amazing Stretching Routines to Increase Flexibility, Feel Less Pain, and gain Ease of Movement.

 

 

Preventative Care

It is important to live a lifestyle that helps to maintain a healthy and flexible back. For many people who work a 9-5 office job, bad posture can irritate the muscles in the back. Hunching forward or looking down at a phone or computer for long periods of time can strain and tighten the small muscles that protect the spine. To keep a healthy posture, be sure to invest in the proper workspace furniture and other ergonomically designed tools

When possible, it is good to stand and walk around every hour, or stand and work for most of the day.

In addition to better posture, adding some yoga to your weekly routine can help to improve your overall flexibility and aid in the recovery of a sore back. The slow and steady stretches provide an low impact exercise that loses the muscles and tissues of your back while strengthening the muscles.

Taking care of a sore lower back can be managed by heat, ice, rest, and gentle stretching. By taking these steps, you can start your journey to a less painful recovery.

 

What Does ActiveWrap Have to Offer?

Heated and Iced Back Pack/Wrap

Active Wrap offers the best of both worlds when it comes to caring for your lower back pain. The Active Wrap Back Heat and Ice Wrap is an All in One design that offers both heat and ice therapy to a sore lower back.

The wrap is extremely comfortable and adjustable and comes with a large reusable heat and ice pack that comes in a soft and snug support wrap. This product features Active Medical Plush™ fabric, which works to lock in the body’s natural warmth when using the heat therapy setting.

For icing, the fabric is insulating, keeping in the cold during cold therapy sessions.

The pack can be worn anywhere at any time. You can even use the ice wraps under your clothes and as you go throughout day. Each product is available in a variety of sizes, from extra small to new size, extra-large plus.

It is useful for lumbar strains, postural awareness, menstrual pain and discomfort, back spasms and stiffness, pregnancy support, and much more.

For More Information, Check out The Active Wrap Back Heat and Ice Wrap OR click here to view all our products

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