How To Treat Low Muscle Back Pain Effectively


The back is a large and complicated part of the body. It’s possible to have problems with your low back, or lumbar spine, without having any issues elsewhere in your body. If you have pain in this area of the body and aren’t sure what’s causing it or how to treat it, you’re not alone: Low back pain is one of the most common reasons people seek medical attention from their doctor. Fortunately, there are plenty of ways to treat low back muscle pain effectively. Below are some tips for relieving this type of discomfort at home!

Rest the back.

Resting the back is an important part of treating low back muscle pain. However, it’s also important to do this right. Resting the muscles and bones of your back is not the same as resting your ligaments or tendons, and resting them all differently again from resting your spinal discs.

Try cold and hot treatments.

When you’re experiencing low back muscle pain, it’s important to use both cold and hot treatments. Cold helps reduce inflammation while heat relaxes the muscles. It’s also important to keep your range of motion (ROM) as unrestricted as possible in order to avoid further injury.

Here are a few ways to include these treatments into your daily routine:

  • Use an ice pack for 15 minutes every hour or so until you feel better. This can help decrease swelling and reduce pain by decreasing blood flow to the area, which reduces inflammation and stiffness. You should never apply ice directly on your skin because this can cause frostbite or burns! Instead, wrap the ice cubes in a towel before applying them onto your skin for about 15 minutes at a time with 15 minute breaks in between each application until you feel better (upwards of several hours).
  • Use heat packs on other parts of your body like legs or shoulders if they’re not affected by back pain – this will help relax those muscles so that they don’t become tight/inflamed from prolonged sitting without movement (elevating feet above heart level with pillows). The heat will also increase blood flow which improves circulation throughout all parts of our bodies including muscles which need extra oxygen during recovery periods after exercise sessions.”

Use gentle stretches.

Stretching is a good way to loosen up the muscles in your back. It should be done gently, and not to the point of pain. Stretches should also be done regularly, not just when you feel pain in your lower back.

It’s important to do stretches in a warm environment like a hot tub or sauna. This will help relax your muscles and prepare them for stretching exercises.

Do exercises that strengthen the back muscles.

Strengthening the back muscles is an essential part of preventing recurrence of low back muscle pain.

  • Back strengthening exercises can be done at home without any fancy equipment, but it’s best to get a professional assessment from your doctor or physical therapist if you’re unsure about which exercises are right for you.
  • If you’re doing them correctly, you’ll feel tightness in the muscles that are being worked out. Don’t overdo it—if this feeling lasts more than a few minutes after a workout session, increase the intensity by adding more repetitions or resistance. If it doesn’t trigger any discomfort whatsoever, reduce the effort until feeling returns to normal.

Don’t ignore the pain.

The first thing to note is that if you feel pain in your back, it’s not a good thing. Pain is your body’s way of telling you something is wrong. It’s a signal that something is wrong and should be addressed immediately.

It can also be a warning sign that something is wrong: if you have been having low back pain for more than 2 weeks and it has not improved then there may be an underlying cause of the problem which needs further investigation or treatment by a professional who specialises in this area such as an osteopath or physiotherapist.

Some products can worsen your pain — it’s important to try something else if something isn’t working.

What if your back pain medication isn’t working? Don’t give up too soon. It’s important to try something new if something isn’t working. You might be afraid of trying something new, but that could delay your recovery by weeks or even months.

If you’re in pain and haven’t tried anything yet, ask someone like a doctor or pharmacist for advice on how they can help you manage your symptoms while waiting for another treatment to kick in (like surgery or physical therapy). Doctors may give you referrals to other doctors or physical therapists who can perform tests on your body that could help them find out what’s wrong with your back and recommend solutions that will get rid of the pain once and for all. And don’t forget about all those other treatments out there — just because one doesn’t work doesn’t mean another won’t!

Finally: If nothing seems to be working after trying five different things at once (or none), don’t be afraid to ask for help again! A second opinion from another professional who has experience treating low back muscle pain may reveal something new about why this is happening — maybe there are underlying issues causing these symptoms which need addressing before they become permanent problems later down the line.”


If you’re like most people, you might be frustrated by the fact that there’s no one-size-fits-all cure for low back pain. That said, it can be helpful to know that there are a variety of treatments available that are worth trying if your pain persists or becomes worse over time (like rest and other noninvasive therapies). The bottom line is that if something isn’t working for you — whether it’s an over-the-counter drug or prescription medicine — don’t be afraid to talk with your doctor about switching treatments so that you can find one that does work!