You could have hurt your back while working in the yard or cleaning the house. Your back could also be hurting from an old sports injury or a chronic ailment like arthritis or ankylosing spondylitis. You should see a doctor or physical therapist if you experience sudden or severe back pain. That also applies to prolonged pain.
However, persistent aches and pains can occasionally be treated on your own. When lower back pain persists and impairs your quality of life, various treatment choices may be required to provide significant relief. Here are a few suggestions.
Ice and Heat Treatments
You might have heard that one relieves back pain better than the other. The short answer is that whatever works best for you is the best option. You could try both, and you'll probably find that one is better suited to your needs.
If your back hurts from swelling or inflammation, ice is typically the best option. If you're trying to relax stiff or tight muscles, a heating pad may be more effective.
It is recommended that ice or heat treatment be limited to 20 minutes at a time. Also, avoid using them if you're also applying muscle ache creams or ointments to your skin.
QL Claw releases trigger points, knots, and tension through deep tissue massage. It works wonders for Gluteus Medius release. The use is simple: lie on the floor with the Claw perpendicular to the spine, while the ramp portion shifts your center of gravity to the trigger, putting pressure directly on the Quadratus Lumborum muscle.
Piriformis and Gluteus Medius are two deep Glute muscles that contribute to a variety of low back and tailbone issues. If you have back pain from some heavy lifting you had to do in the recent past, you need to work on one of your gluteus medius trigger points.
If you are experiencing pain from "overdoing it," your Gluteus Medius needs a good massage. With QL Claw, you can give yourself a gluteus medius stretch. Place the trigger about 3 inches from your side at the top of the glute (right on your waistline). This area is commonly referred to as the hip pocket, and practicing these messages will help release trigger points that would otherwise be inaccessible.
Avoid Long Periods of Static Posture
Avoid excessive sitting by using a standing desk while working. When you sit for an extended period of time, the pressure on your spinal discs increases. To lessen the strain on your discs, try to get up once every hour and take a short walk.
To avoid placing stress on your spine, check your posture and make any necessary adjustments to your neck, shoulder, and back alignment. Poor, unsupported posture can cause or exacerbate back pain in a variety of ways.
Rotate activities to keep the same muscles and joints from becoming overly fatigued. For example, if you've been standing and working for a while, consider switching to a different activity that allows you to sit down. Once the muscles and joints have had time to relax, you can resume standing.