If you don’t have an ice pack, you can use a bag of frozen vegetables. Another trick is to soak a sponge in water, put it in a plastic bag, and freeze it. Then wrap that in cloth. You might want to use a second bag to prevent leaks. Using an ice pack for more than 20 minutes can burn your skin or damage your nerves.
Try using a heating pad with adjustable settings. This way, you can adjust the temperature as necessary to meet your specific needs. Just remember to avoid falling asleep with the heating pad on. If you don’t have a hot water bottle or heating pad, you can soak in a warm bath. Moist heat is better than dry heat because it will prevent your skin from getting too dry and itchy.
There are more structured or targeted therapies that treat your lower back specifically. However, a general, therapeutic massage will have similar effects. Massage also reduces stress and tension, which can improve your lower back pain. You might also try other stress-relieving practices like deep breathing exercises or meditation. [4] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 25 June 2020.
Try to do the things you normally do, but scale them back. For instance, if you normally go for a long walk, you might take a short walk instead. If you’re used to going for a bike ride, you can still go, but don’t ride as long. [6] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 25 June 2020.
They can advise you whether any medication is needed to ease your pain.
Lay on your back on the floor, facing a wall or the side of a couch or chair. Raise one leg so that it is extended with the heel resting on the wall or piece of furniture. Stay in this position for 20 to 30 seconds, breathing deeply, then switch to the other leg. You can do a similar stretch with both feet up the wall if you want to stretch both hamstrings at the same time. You may want to place a rolled towel under your lower back for support.
Depending on your overall fitness level, you may want to start with brief 10- or 15-minute walks. Gradually increase the time and distance of your walks until you are walking for 35 to 45 minutes a day, 3 to 5 days a week.
Gradually increase the amount of time do these core-strengthening exercises. Your core muscles act as a natural corset to keep your torso erect and your spine straight. The stronger your core is, the less strain you’ll put on your back.
Knee rolls strengthen the core muscles on either side of your spine. Lie on your back with your arms straight out from your shoulders and your feet flat on the floor with knees bent. Slowly roll your knees to one side, keeping your shoulders flat on the floor. Return to center and repeat on the other side. Do 10 repetitions on each side. Strengthen your hips and pelvic floor muscles with a pelvic tilt. These muscles help support your lower back. Lie on your back with your feet flat on the floor, about hip-width apart. Flatten your lower back to the floor and engage your core. Then tilt your pelvis towards your heels until you feel your lower back lift off the floor. Lower and repeat 10 to 15 times, breathing deeply.
Lower your forehead all the way to the floor if you can. Then you can pull your arms to rest alongside your torso. If you can’t lower that far, you can leave your arms out. You may want to place a block in front of you to rest your head. This pose is a relaxing pose. Don’t force yourself into an uncomfortable position. Remain in the pose for 30 seconds to several minutes if you feel comfortable.
Repeat this exercise 10 to 15 times with a breath for each movement. Try to keep your weight evenly distributed between your knees and your wrists. If the floor is hard on your wrists or knees, you can use a rolled up towel for cushioning and support.
Hold your pelvis level, not pitched forward or back. Lower your shoulders so that your shoulder blades are tucked in along either side of your spine. Lift the crown of your head toward the ceiling. Sit up straight in a chair and squeeze your shoulder blades together, then relax. Repeat 10 to 15 times. Do this exercise several times a day to help improve your posture.
If possible, convert your work station so that you can work while standing part of the time. If your boss won’t go for that, see if you can upgrade your chair to one that provides more lower back support. Make sure you’re sitting straight with your feet flat on the floor, your shoulders back, and your head straight. Slouching or hunching over can put additional stress on your lower back, causing pain.
Lower back pain may be caused by constipation. High fiber foods, including fruits and vegetables, can help alleviate constipation and get you back on track. Make sure you’re drinking at least 8 ounces of water a day, since dehydration can also play a role in lower back pain. Avoid processed sugar, aspartame, refined grains, caffeinated beverages (particularly sodas), and alcohol.
Turn off electronics a couple of hours before bed, and don’t watch television in bed before going to sleep. If you can’t fall asleep in silence, play relaxing music or run a fan for white noise in the background. Avoid caffeine, alcohol, and spicy foods several hours before bedtime. These substances can disrupt your sleep patterns. If you find you can’t go to sleep after 20 or 30 minutes, get up and do something and then try again, rather than laying in bed tossing and turning. If simple changes don’t do anything to change your sleep patterns, see a doctor who specializes in treating sleep disorders. There are non-habit-forming prescription sleep medications that may help you. [17] X Research source If you’re having trouble sleeping with lower back pain and you’re usually a side sleeper, try placing a pillow between your knees while you sleep. This will help take stress off of your lower back. [18] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 15 April 2020.
If a new mattress won’t fit in your budget, consider investing in a mattress pad or topper. These may help make your bed more comfortable by adding extra padding to the top. You may also be able to remedy the effects of a poor mattress by sleeping in a different position. Try sleeping on your side with a pillow between your knees to keep your spine in alignment.
If you are a smoker and want to quit, talk to your doctor and make a plan. Seeking support from family and friends will increase your chances of success. In the U. S. , you can also call the national quit line at 1-800-QUIT-NOW.
Mindfulness meditation and journaling can help people deal with issues in their lives. You might also take up a relaxing hobby, such as coloring, crochet, or needlepoint.
