5 Ways to Treat Lower Back Pain

Hi all and welcome to this blog post. Today’s topic is a bit different. As tennis players, we are bound to suffer from multiple injuries. Some tennis players will have issues with their wrists. Others will suffer from tennis elbow and certain players may even have trouble with their feet. But today, I’ll be discussing lower back pain.

As I am writing this post, I find myself suffering from this type of pain. Albeit being a light injury, it is limiting me in certain motions, especially in my serve, thus making it a bit more difficult to create effective and powerful serves.

This blog will go over some things that will help you relieve yourself from that nagging pain in your lower vertebrae. But remember, the best thing that you can do is to visit a doctor.

I Have Lower Back Pain – What Should I Do?

Although back pain, especially lower back pain, can be caused by the slightest of things, if you have any health concerns, do seek professional medical help.

And do note that this should apply to any muscle pain. Whatever pain, be it back pain, muscle pain or any other pain, you should always seek the advice of a medical professional. If you have chronic pain, which means pain that has been lingering for weeks and did not subdue with medication, you should consider seeking other medical assistance. Do see what other options are available to you.

So, without further ado, let us get started! Here are the top 5 things to do when you are experiencing lower back pain:

#1 | Have a good posture

Yes, I had to mention this. Although this is something that we have been hearing since our early years at school, having a poor posture is becoming very common nowadays. Through prolonged use of computers, laptops and other devices, we find ourselves slouching without even noticing.

Some of the things you can do to help maintain a great posture are to sit upright, stay with your shoulders relaxed and use the back of the chair as a support. You can use a rolled-up towel and place it between your lower back and the back of the chair. This will help further maintain a good posture. You should also keep your feet flat against the floor to help maintain your posture.

#2 | Sleep less

You heard that right! Bed rest is not the answer. You should keep your muscles moving in order to not end up with stiff muscles. Of course, if you are suffering from severe pain, you may need to rest in bed, especially if you are not able to sit or stand up comfortably. However, exercise is one of the most effective and efficient methods of relieving lower back pain. This has been confirmed in a study done by Harvard University.

#3 | Stretch your back

You can perform some light back stretches that will help release the stiffness in your muscles. These gentle stretches are essentially yoga poses, so ensure that if you are going to stretch your back, talk to a professional and learn how to perform these stretches correctly. If you stretch your back without knowing what or how to do the stretch, you may end up worsening your injury. And the best part is, all you need is a yoga mat to have a soft area where to perform these stretches.

Some great yoga stretches include:

Child’s Pose (Google Search)
Knee-to-Chest Stretch (Google Search)
Piriformis Stretch (Google Search)
Seated Spinal Twist (Google Search)
Sphinx Stretch (Google Search)

If you cannot perform these stretches due to the amount of pain you are feeling, talk to a doctor immediately. The doctor will then recommend the best way forward to determine the cause of your back pain.

#4 | Cold and Heat Therapy

Using a combination of cold and heat therapy is also an effective way to deal with lower back pain and muscle aches. As soon as you experience back pain for the first time, you should use a cold compress or an ice pack to numb the area and reduce the risk of swelling. That has to be done as soon as you experience the injury. Around 36 to 48 hours in, you should apply heat therapy, such as a hot water bottle, to the injured area. Heat therapy will help you increase blood circulation and relax the muscles. This leads to a soothing effect on the aching muscles.

#5 | Hands-on Complementary Therapy

If the lower back pain or any other muscle pain persists, you might need to consider other different forms of therapy and massages. Personally, I find these types of therapies to be amazing! Sure, these can be painful for some, depending on what your pain tolerance is. But I assure you that you will feel like a completely new person as soon as you finish your therapy sessions.

When I talk about complementary therapy, I am speaking of acupuncture and therapeutic massages.

For those who do not know the difference between these two different therapies, here is a brief explanation of each.

Acupuncture is a form of therapy that many consider an ancient art in Asia, and is very often associated with China. However, do not that there are various forms of acupuncture with different origins. As a result, these may vary slightly from what I am about to explain. Acupuncture is nowadays treating different kinds of pains. The more traditional Chinese acupuncture involves the use of fine needles. These are inserted into the skin at specific points, commonly known as acupoints. After insertion, the therapist will then turn and twirl the needles. Moreover, the therapist may make use of heat and electrical stimulation to relieve the pain.

Massage therapy is a form of therapy you may find to be painful. However, this therapy is all about applying pressure to the painful area. Seems a bit conflicting, right? However, therapeutic massages are not always painful. If you are feeling some discomfort with the massage treatment, you can always speak to your therapist to apply less pressure to the affected area. What therapeutic massage essentially involves is the stimulation of the nerves that are found in the affected area through the application of pressure. Do ensure that if you are looking for a massage therapist, hire someone who is a licensed specialist. This will give you the necessary peace of mind.

The Bottom Line about Lower Back Pain

Here, I just listed some of the most common ways to treat your lower back pain. Be sure to speak to a medical professional if you have any concerns about your injury. And especially if you feel your pain lingering for a while.

Remember, this blog is not intended to replace any professional medical help.

That is all from my end. Till then, I’ll be treating my lower back to be as fit as before and start hitting my aces again.

Happy playing!