Complete bed rest is no longer recommended for most types of lower back pain. The medical consensus is that at least some light exercise (walking, stair climbing) is helpful for lumbar pain because it stimulates blood flow and can help “loosen” or “unjam” any irritated spinal joints or nerves. [2] X Expert Source Jarod Carter, DPT, CMTPhysical Therapist Expert Interview. 11 June 2020. If your lower back pain is caused from exercising at the gym, then maybe you’re working out too hard or with bad form — ask a personal trainer for advice. [3] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 17 March 2021. If your lower back pain is work related, speak to your boss about changing to lighter work duties or altering your work area — a cushioned mat for underneath your feet or a chair with lumbar support, for examples.
Always wrap anything frozen in a thin cloth before applying it to your lower back in order to prevent frostbite or skin irritation. Compressing the cold therapy against your lower back with an elastic bandage or support can also help prevent inflammation from building up. Remember that cold therapy is usually not appropriate for chronic (long term) back pain because it can aggravate symptoms — moist heat often provides more relief.
As an alternative, soak your lower back in a warm Epsom salt bath for at least 20 minutes a few times a day until your symptoms fade away. Epsom salt contains magnesium, which relaxes muscles and reduces swelling. Don’t make your bath water too hot so that it scalds you and remember to keep well hydrated — warm salt baths pull fluid from your skin and can dehydrate you. Applying moist heat or soaking in a warm salt bath is usually not recommended for acute back pain because it increases blood flow and tends to promote inflammation.
NSAIDs can be harmful to your stomach and kidneys if taken in large doses or for long periods of time (more than a few months), so be cautious and read labels carefully. Acetaminophen is not so hard on your stomach and kidneys, but it can damage your liver, so don’t overdo it. Another way of relieving low back pain, but without the risk of stomach, kidney or liver irritation, is applying a cream or gel that contains NSAIDs, acetaminophen or natural analgesics such as menthol and capsaicin.
Changing your sleeping environment usually means making sure what you sleep on is supportive for your spine. In general, beds that are too soft tend to promote back pain, whereas firmer orthopedic beds tend to reduce the incidence of lower back pain. Everyone’s a little different, so a good way to judge your bed is if you’re waking up sore or not. If you wake up sore, then your sleeping position/environment is an aggravating factor. If you’re more sore at the end of the day, then it’s likely your job/activities/exercising is to blame. Keep in mind that most foam and spring mattresses only last about 10 years with constant use, although it depends on your weight. Rotate and flip your mattress on a regular basis (every time you wash your sheets) to increase its longevity.
Strengthening your core muscles is a good strategy to help improve your posture. Core muscles are those in your low back, lower abdomen and pelvis — they all connect to your spine and/or pelvis in some way to help hold your body upright. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source To maintain good posture while standing: stand with your weight distributed over both feet and avoid locking your knees. Tighten your stomach and buttock muscles to keep your back straight. Wear supportive shoes and alleviate muscle fatigue by periodically resting one foot on a footstool. To maintain good posture while sitting: choose a firm chair, preferably one with armrests. Keep your upper back straight, but your shoulders relaxed. A small cushion placed behind your lower back can help maintain the natural curve of your lower back. Keep your feet flat on the floor, using a footstool if necessary. [11] X Research source It can be helpful to set an alarm on your phone or use an app to remind you throughout the day to check and correct your posture. [12] X Expert Source Jarod Carter, DPT, CMTPhysical Therapist Expert Interview. 11 June 2020.
Test the weight of the load so you are not surprised by and unexpectedly heavy or shifting load. If the load is too heavy, ask for help. Stand as close to the load as possible before lifting, and keep it as close to your body as you can when you are carrying. Do not twist, stretch, or turn at the waist — if you need to turn, do so with your entire body. Appropriate lifting posture may include a squat lift (bending at the knees and hips while keeping your back straight), a stoop lift (keeping your legs straight while bending your back), or a freestyle lift (a semi-squat that allows you to rest the load on your thighs).
A single spinal adjustment can sometimes significantly relieve your lower back pain, but usually it takes three to five treatments to really feel much better. Keep in mind that your health insurance may not cover chiropractic care. Chiropractors also use therapies meant more for muscle strains and ligament sprains, which may be more appropriate for your lower back issue. Electronic muscle stimulation, therapeutic ultrasound and TENS treatments are examples of such therapies. Tractioning or stretching your spine with an inversion table can also help lower back pain. Some chiropractors use inversion tables, which allows you to recline your upper body and enlist the help of gravity to decompress your spine.
A single 30-minute massage session may be enough to soothe your lower back pain, but it often takes a few more sessions to see significant results. For chronic back pain, consider increasing your sessions to an hour and include some mid back and/or leg work also. Drink lots of purified water after any massage in order to flush out inflammatory by-products from your body. Failure to do so might lead to muscle soreness, a headache or some mild nausea. As an alternative to a professional massage, place a tennis ball underneath your low back and roll on it slowly for 15 minutes a few times daily until the pain fades away.
There is some research evidence that acupuncture really helps chronic lower back pain, but your results may vary. Acupuncture points that provide back pain relief are not all located close to where you feel the pain — some are in distant areas, such as your hand. Acupuncture is now practiced by many health professionals — whoever you choose should be certified by the National Certification Commission for Acupuncture and Oriental Medicine.
CBT can be a “last resort” treatment choice for low back pain when nothing else seems to be helpful. Consult your family physician, psychologist or insurance company representative for the names of CBT practitioners in your area. Consider interviewing a couple of them before you decide on which one to proceed with. [18] X Research source
X-rays, bone scans, MRI, CT scans and nerve conductance studies are all methods of viewing and diagnosing spinal problems. You may also be sent for a blood test in order to see if you have rheumatoid arthritis or a spinal infection (osteomyelitis or meningitis). You may ultimately be referred to a medical specialist (orthopedist, neurologist, rheumatologist) to better figure out your lower back problem.
For spinal rehabilitation, physiotherapists tend to use a variety of exercise balls, weighted medicine balls, elastic tension bands, electronic muscle stimulation and/or therapeutic ultrasound devices. Effective strengthening exercises that you can do on your own for your lower back muscles include: swimming, rowing, certain yoga positions and back extensions.
Locate a practitioner who is trained to identify and treat myofascial pain. He may use a variety of techniques to release the trigger point.
Potential side effects of getting steroid injections include: local infection, excessive bleeding, tendon weakening, muscle atrophy, nerve irritation / damage, and reduced immune system function. Pain relief from steroid injections can last anywhere from a few weeks to many months. Doctors don’t like to give more than two injections per year. If corticosteroid injections don’t give much relief for your lower back pain, then an operation (there’s many different surgical procedures) should be explored with your doctor as a last resort.
