Decoding Lower Back Pain
Ever stood up quickly just to squat back down again on your chair? We feel you. At times your back gives up on you, and we just want to remind you that you’re not alone. Lower back pain is one of the most common health complaints—and it does not affect just one age group or people in pursuit of one lifestyle. Lower back pain can be caused by a variety of reasons; poor posture, muscle strain, or even stress rooting from different triggers. No matter the cause, we can back you up on the fact that lower back pain can be debilitating and impact your daily activities.Lower back pain is one of those little life mysteries we’d rather do without. Whether it sneaks up on you after a big workout, a long day at the office, or a solid Netflix marathon, there’s no mistaking the dreaded twinge. But the good news? Relief is closer than you think—and it doesn’t have to mean another trip to the physio!
However, having said that, we can also leave you assured that there are plenty of remedies that can help soothe the discomfort. Right from ancient herbal treatments to modern massage techniques, relief is well within reach—you just have to stretch yourself out a bit to the treatment fit for you. In this blog, we will explore how you can incorporate hot compresses, herbal remedies, and in-home massage therapy to ease lower back pain and get back to feeling your best.
Power of Hot Compresses
Get ready to get toasty, because we love a hot compress to calm those stressed and knotted muscles on your back. Heat therapy is an absolute MVP when it comes to soothing sore muscles and stiff backs. Whether you have a heating pad, or can just work with a good ol’ warm compress or a hot water bottle, all of these work wonders to relax your muscles, improve flexibility and kick that nagging tension out your back (quite literally).
Here’s a quick 3 step guide to make the most out of heat therapy for your lower back:
- Grab a warm (not scalding hot!) compress, heating pad or a hot water bottle.
- Apply it on the affected area (we’re guessing that awkward lower back) for 15 to 20 minutes, especially after a long period of sitting or standing.
- Pair the heat compress with some deep controlled breathing or meditation for doubling the relaxation.
Voila, you’ve got a DIY mini spa & recovery session right at home. But here’s a pro tip; if there’s any swelling, skip the heat. A cold compress can do the trick—but it might be better to do some more research on what works best for you.
Herbal Treatments: Nature’s Pain Relievers
The best thing about life is that when one thing does not work out, there’s always a backup option to go for. Mother nature’s no stranger to pain relief. Any pain caused by non-natural stressors and triggers; nature has its way of healing. Herbal treatments are basically wellness cheat codes, offering anti-inflammatory and pain-relieving properties. For lower back pain, topical treatments like capsaicin cream and arnica gel can be game changers.
Capsaicin Cream: Packed with chilli pepper extract, it brings the heat (literally) and helps with pain desensitisation. It works by decreasing a certain natural substance in your body (substance P) that helps pass pain signals to the brain.
Arnica Gel: A long-time fave for athletes, this one reduces inflammation and eases sore muscles like a champ. Arnica gel has been shown to help relieve pain in people with osteoarthritis (OA) as well. However, this might not suit people allergic to plant based ointments.
Want to mix things up? Try comfrey salve—another natural powerhouse. Just massage it into your back to help reduce stiffness and soothe discomfort. According to the British Journal of Sports Medicine, comfrey salve showed a remarkably potent and clinically relevant effect in reducing acute back pain. For an added health boost, introduce turmeric or ginger into your diet. You can even make a spicy ginger tea for a little back-loving treat from the inside out!
In-Home Massage Therapy: Relief Without Leaving the Couch
When it comes to easing lower back pain, in-home massage therapy is a life-saver (or back-saver). Imagine a professional massage therapist showing up right to your doorstep, ready to tackle the tension, knots, and discomfort—all in the comfort of your own space. Let’s break down why in-home massage is perfect for lower back pain relief, why Blys makes it easier than ever, and which massage types to try.
Why Massage Therapy Works for Lower Back Pain
Massage therapy is one of the most effective ways to tackle lower back pain because it directly addresses the root causes—muscle tension, circulation, and overall relaxation. Here’s why it’s so effective:
- Increased Blood Flow: Massage boosts circulation, which helps deliver oxygen and nutrients to tight or inflamed areas. This can speed up healing and reduce pain.
- Tension Release: By loosening up muscle knots, massage relieves tension and helps muscles relax, preventing them from pulling on the spine and aggravating pain.
- Improved Flexibility and Range of Motion: Massage helps keep your muscles and tissues flexible, which makes moving easier and less painful.
- Stress Reduction: Let’s be real, lower back pain can be a big stressor. Massage helps you decompress mentally and physically, making it easier to manage pain.
Types of Massages for Lower Back Pain
For lower back pain, consider these fan-favourite massages:
- Swedish Massage: Perfect if you’re looking for a relaxing, all-over treatment that gently soothes muscle tension. Great for a light touch that still gets results.
- Deep Tissue Massage: This one’s for those dealing with chronic pain or deep-seated muscle knots. Deep tissue focuses on breaking down adhesions in the muscles, which helps with long-lasting relief.
- Trigger Point Therapy: This technique zeroes in on “trigger points” (those pesky tight spots) that refer pain to other areas. It’s incredibly effective for targeted lower back relief.
- Hot Stone Massage: Combine the power of heat and massage with hot stone therapy. The warmth of the stones helps relax muscles faster, making it easier for your therapist to work out knots and tension.
Wild Card Entry: Blys In-Home Massage
When it comes to pure back-relief bliss, nothing beats a professional massage. Booking with Blys is as easy as ordering your favourite meal. With Blys, the massage comes to you—no need to leave your house (not even your sofa), change out of your comfy clothes, or worry about traffic! An in-home massage means you can kick back, relax, and let a professional work out all those pesky knots without ever stepping outside.
Convenience & Comfort: With Blys, you can book a professional massage therapist to your home, so you can fully relax without any extra travel or prep.
Trusted Therapists: All Blys massage therapists are experienced, qualified, and go through a vetting process to ensure you get the best quality care.
Tailored Experiences: You can choose from various massage styles, from gentle Swedish to focused deep tissue, making it easy to find the perfect treatment for your back.
Flexible Scheduling: Blys works around your schedule. Book an appointment that fits your routine, and let the therapist come to you—anywhere, anytime.
Simply place a booking by heading to our app or you can even do so from the website. Choose your massage type and your location so that the platform can notify the expert network of massage therapists nearby. Once your booking is accepted, enjoy a spa-like experience at home without having to move an inch.
Holistic Approaches for Long-Term Lower Back Relief
In addition to hot compresses, herbal treatments, and massage, there are a number of holistic approaches that can help maintain lower back health in the long term.
Exercise plays a crucial role in strengthening the muscles that support the lower back. Regular stretching can also help to maintain flexibility and reduce stiffness. Try incorporating stretches like child’s pose, cat-cow, and hamstring stretches into your routine to keep your back limber.
Posture is another key factor in preventing lower back pain. If you spend long hours sitting at a desk, investing in ergonomic furniture can make a world of difference. A supportive chair and proper lumbar support can help prevent strain on the lower back muscles.
Lastly, don’t underestimate the power of chiropractic care. Regular adjustments can help keep your spine aligned, which reduces the risk of injury and pain over time. Combine chiropractic care with your massage sessions to create a balanced, proactive approach to maintaining back health.
Finding Your Perfect Remedy for Lower Back Pain
Lower back pain doesn’t have to be part of your daily routine. With a blend of heat therapy, herbal help, and regular in-home massages, you’re well on your way to next-level comfort. So, next time your back’s giving you grief, remember that relief is just a click away with Blys. Book a massage, grab a hot compress, and let yourself relax—because you deserve it!
