If you are suffering from pain in your lower back and you have been to a physician or chiropractor to make sure it is nothing serious, you most likely want to find want to find ways to alleviate discomfort. There are several natural methods you can use to get rid of the pain in your back, giving you much-needed relief without using medication. Here are a few ways you can try on your own.

Make Some Changes

One way to alleviate the pain in your lower back is by avoiding circumstances that will exacerbate the symptoms. Swap your office chair for an ergonomic version with a lower lumber pad incorporated into the seating. Avoid lifting heavy objects and use your legs to give you leverage when lifting things from the ground to waist-level. Consider purchasing a memory foam mattress to help relax the spine as you slumber. 

Move Around Regularly

While resting your lower back is recommended right after an injury occurs, chronic pain may benefit more from light exercise or stretching. Take time each day to stretch out your hamstrings, as this relieves the stresses tight hamstrings put on the lower spinal joints. Targeting the abdominal and back muscles with exercise can be very beneficial as well, as these muscles support the lower spine. 

Make Sure To Get Rest

Often, pain will keep someone from getting a full night's sleep. In turn, the less sleep one has, the more pain they will feel as their body hasn't had a chance to refresh itself. Since pain and sleep patterns are linked, you may need to combat the sleep troubles in order to help with lower back pain.

Incorporate a ritual into your routine to help your body unwind after a long day. Have a warm bath or make yourself a hot cup of decaffeinated tea to enjoy as you start to think about bedtime. Avoid using your bedroom for anything other than sleep so you are not tempted to watch television, pay bills, or talk on the phone instead of lying down to rest. Consider seeing a sleep specialist if you find you cannot slow down enough to successfully fall asleep at a decent hour.

Use Temperature To Help

Many people find placing a cool or warm compress on the affected area of the back helps relieve the pain felt. Using a cooling or heating pad for increments of about twenty minutes at a time can help relax sore muscles around the spot of the back giving you trouble. Taking a warm bath may also be beneficial at times when your back feels especially tender.

For more information, talk to a place like Valley Chiropractic.