Back pain may come on suddenly, from injury during lifting or sports, but most often evolves over years in response to a bone condition or unhealthy posture. Relieving lower back pain involves making physical changes that will eliminate its cause. By evaluating yourself, you may be able to detect a way to improve spinal health and bring pain relief. Professional medical advice can help you discern any underlying reasons for chronic discomfort.
Step 1
Alternate hot and cold compresses in 20-minute applications for short-term pain relief. The American Pain Society reports that patients with moderate back pain find this therapy effective. Keep one large (10-by-14-inch) gel pack in the refrigerator, and microwave the other one when you need heat. Start with a hot compress and always end with cold therapy.
Step 2
Check your standing posture. With your back to the wall: Place one hand behind your head, palm toward your neck, and the other hand behind your lower back, palm to the wall. If more than an inch of space allows hands to move freely, the American Physical Therapy Association (APTA) suggests making posture improvements that may bring permanent pain relief.
Step 3
Support your spine at rest. Poor sleep posture is the culprit in many cases of lower back pain. The American Chiropractic Association (ACA) recommends a mattress of medium firmness and a special posture-friendly pillow for your head. If you sleep on your side, place a regular small pillow between your knees. If you sleep on your back, place a long pillow under your knees.
Step 4
Stretch the lower back to increase flexibility. For pain relief, the ACA says to stretch while seated by rounding your shoulders and slowly bending as far forward as is comfortable.
Step 5
Strengthen abdominal muscles to improve posture. The APTA endorses this abdominal exercise: Stand against the wall, tuck your chin and slowly draw your head back as if it were attached to a string; hold and release.
Tips and Warnings
- Give exercise and posture changes time to work, perhaps months. Back problems develop slowly and respond to correction slowly.
- Pain and heaviness in the lumbar region when standing or walking, which lessens immediately upon resting, may mean you have lumbar spinal stenosis. The Maryland Spine Center notes that this progressive disease won't improve without medical attention. If you have repeated muscle spasms, shooting pain or numbness in an arm or leg, get medical help.
Things You'll Need
- Bed pillows for cervical (neck) and knee support
- Chiropractor's or doctor's advice
- Reusable hot/cold gel packs
