Lower back pain may have several causes, from muscle strain to spinal conditions such as a herniated lumbar disc, according to Spine Health. Aches in your lower back may be accompanied by spasms in the lower back muscles, stiffness and difficulty moving your back through its full range of motion. You also may have difficulty walking or standing depending on the severity of the pain. Methods for pain relief depend on the injury.
Step 1
Rest for one or two days for severe muscle strain. Lie on a firm surface that supports the natural curves in your spine, or sit in a straight-backed chair and use a pillow for lower back support.
Step 2
Take an over-the-counter pain medication such as ibuprofen or naproxen to relieve the pain and any swelling. Or, use an analgesic cream, such as a menthol-based pain reliever.
Step 3
Apply alternating ice and heat, for one or two days, for severe strains. Apply an ice pack for 20 minutes, followed by 20 minutes of heat, and finish with another 20 minutes of ice.
Step 4
Do gentle stretches to loosen the muscles and encourage blood flow. Do seated or standing forward bends for a muscle strain and gentle back bends, such as the cobra pose, for a herniated disc.
Step 5
Massage your lower back to loosen the muscles and encourage blood flow. Use gentle kneading motions with your fingers and knuckles, or use an electronic massager or a vibrating backrest designed for lower back pain.
Step 6
Do crunches and other abdominal exercises to strengthen the abdominal muscles. The abdominal muscles support the lower back muscles and help keep the spine in proper alignment.
Tips and Warnings
- Consult your physician if you experience difficulty controlling your bowels or bladder, or muscle weakness, pain or tingling in your legs.
