Tillie Doyle
Lower back pain is a common condition that can be caused by a variety of factors, including sudden injuries, poor body mechanics when lifting heavy objects, tight muscles, and underlying medical conditions. To deal with lower back pain effectively, a combination of approaches is often recommended. This includes lifestyle changes, home remedies, and medical treatments. Maintaining proper posture, performing targeted exercises and stretches, and making adjustments to one's sleeping position can help alleviate and prevent lower back pain. Additionally, techniques such as massage, manipulation, electrical stimulation, and the use of heat or ice therapy can provide relief. For more severe or persistent cases, medical treatments such as physical therapy or spinal injections may be advised.
| Characteristics | Values |
|---|---|
| Posture | Sit upright, with shoulders relaxed and body supported against the back of the chair |
| Pillow or rolled towel | Put a pillow or rolled towel between the lower back and seat |
| Feet | Keep feet flat on the floor |
| Over-the-counter pain relievers | Nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen |
| Prescription medication | Prescription-strength NSAIDs, opioid medications, muscle relaxants, nerve pain medications, and antidepressants |
| Cognitive behavioral therapy | Target how people with back pain think about physical activity and change the way they respond to being active |
| Biofeedback | Use a special machine to train the brain to control its response to pain |
| Spinal injection | Reduce back pain |
| Physical therapy | Learn how to sit, stand, and move in a way that keeps the spine in proper alignment and alleviates strain on the back |
| Core exercises | Strengthen core muscles that support the back |
| Weight loss | Maintain a healthy weight to reduce pressure on the spine |
| Ice | Apply ice to painful areas to reduce pain and inflammation |
| Heat | Apply heating pads or hot water bottles to relax muscles and increase blood flow |
| Massage | Improve pain and functioning for people with chronic back pain |
| Spinal manipulation | Help relieve structural problems of the spine and restore lost mobility |
| Surgery | A last resort for chronic back pain if a cause is confirmed by imaging and other treatments have not helped |
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What You'll Learn
Improve your posture
Good posture can help prevent and alleviate lower back pain. When your spine, shoulders, hips, knees, and ankles are aligned, your body weight is evenly distributed, reducing stress and strain on your muscles, joints, and ligaments.
Practice Imagery
Imagine a straight line passing through your body from the ceiling to the floor. Your ears, shoulders, hips, knees, and ankles should be even and vertically aligned. Imagine a strong cord attached to the top of your head, pulling you upward, making you taller. Keep your pelvis level, and avoid letting your lower back sway. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater, rather than a soldier standing at attention.
Shoulder Blade Squeeze
Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together.
Arm-Across-Chest Stretch
Raise your right arm to shoulder level in front of you and bend your arm at the elbow, keeping your forearm parallel to the floor. Grasp your right elbow with your left hand and gently pull it across your chest until you feel a stretch in your upper arm and shoulder on the right side. Hold for 20 seconds, then relax both arms. Repeat on the other side. Do this stretch three times on each side.
Avoid Staying in One Position for Too Long
To prevent muscle fatigue, avoid remaining in the same position for extended periods. Shift positions or get up and move around every 30 minutes to an hour.
Support Your Back While Sitting
If you sit for long periods, ensure you have proper back support. Sit upright with your shoulders relaxed and your body supported against the back of your chair. Consider placing a pillow or a rolled-up towel behind your lower back for additional support. Keep your feet flat on the floor.
Sleep on a Firm Mattress
Sleep on a firm, comfortable mattress to maintain the normal curves in your spine. You can also place a small pillow under your neck and a rolled-up sheet or towel under your lower back.
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Hands-on treatments
Osteopathic Manipulation
Osteopathic manipulation involves the manual manipulation of the body's joints and tissues to relieve pain, improve function, and promote healing. Osteopaths use a variety of techniques, including stretching, mobilisation, and soft tissue techniques, to treat the body as a whole and facilitate self-healing.
Chiropractic Adjustments
Chiropractic adjustments, or spinal manipulation, involve applying pressure directly to the spine to correct spinal alignment and relieve structural problems. This treatment can help restore lost mobility and improve function. Chiropractors are licensed specialists who perform this treatment.
Massage Therapy
Massage therapy is another hands-on approach that can provide relief from back pain and improve function. Studies have shown that regular massage over a period of time can significantly improve pain and functioning for people with chronic back pain. Massage can help relax muscles, improve blood flow, and reduce tension in the back and surrounding areas.
Acupuncture
Acupuncture is a complementary therapy that involves inserting thin, sterilized needles into specific points in the body to release blocked energy. While evidence of its effectiveness is mixed, some people find it helpful in combination with other treatments. Acupuncture may help to relax the muscles and improve energy flow, providing pain relief.
It is important to note that hands-on treatments should be administered by trained professionals and may be used in conjunction with other treatments, such as medication, exercise, and lifestyle changes, for optimal results in managing lower back pain.
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Medication
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)
Nonsteroidal anti-inflammatory drugs are often the go-to drugs for back pain relief. NSAIDs can be bought over the counter and include ibuprofen and naproxen. They help reduce swelling around the disk or arthritis in the back. However, they can also cause digestive problems like nausea and diarrhea, as well as heartburn and stomach pain. In rare cases, they can lead to more serious side effects like internal bleeding, ulcers, heart problems, and kidney damage.
Acetaminophen
Acetaminophen is often recommended as a first-line treatment for back pain because it has fewer side effects than other medicines. It tends to be gentler on the stomach than other medications. However, it can damage the liver if taken in high doses (above 3,000 milligrams per day).
Opioids
Opioid medications can be prescribed to help with severe pain. However, they carry a lot of risks, including hormonal changes and dependency, and are therefore usually only prescribed for short-term relief.
Muscle Relaxants
Muscle relaxants can be prescribed to help ease painful muscle spasms. Common side effects include drowsiness, dizziness, confusion, nausea, and vomiting. These medicines can be habit-forming, and it is important not to drive or operate heavy machinery while taking them.
Antidepressants
Antidepressants can be prescribed off-label to help manage chronic low back pain, even if the person is not depressed. They are believed to influence chemical messengers in the brain, which may affect pain signals in the body. Common side effects include dry mouth, constipation, blurred vision, weight gain, sleepiness, problems urinating, and sexual problems. Less commonly, they can also cause heart and lung problems. Antidepressants are not addictive and are well tolerated by many people.
Anticonvulsants
Anticonvulsant medicines are typically used to treat seizures or epilepsy, but they can also help with chronic pain, especially that caused by nerve damage. Common side effects include weight changes, upset stomach, loss of appetite, skin rashes, drowsiness or confusion, depression, and headaches.
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Exercise
There are a variety of exercises that can help strengthen the muscles that support the lower back to reduce pain and prevent injury. These include exercises with or without added weight, as well as yoga poses and stretches.
Some examples of exercises to help with lower back pain include:
- Knee-to-chest stretch: Lie on your back with both legs flat against the floor. Lift your right leg, bending the knee towards your chest. Use both hands to pull the right knee towards your chest and hold for several seconds. Return to the starting position and repeat with the left leg.
- Supported bridge: Lie on your back with your feet flat on the floor, hip-width apart. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in a straight line. Keep your shoulders on the floor. Hold for 10 to 15 seconds, then lower down and repeat 15 times.
- Pelvic tilt: Lie on your back and place both hands on your hips. Slowly tilt your hips towards the bed to flatten your back, then hold for 2 seconds and tilt your hips in the opposite direction.
- Belly flop: Roll up a towel or blanket lengthwise and place it horizontally in front of you. Lie front-side down over the towel or blanket so that your hip bones are pressing into it. Completely relax your body and stay in this position for 1-2 minutes. Repeat 1-3 times, resting for 30-60 seconds between sets.
It is recommended to add exercises to your routine gradually and increase the number of repetitions over time. Additionally, walking is a safe and beneficial exercise for maintaining a healthy weight and keeping pressure off your back.
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Lose weight
Losing weight can be an effective way to reduce lower back pain. Extra weight can put a strain on your back, causing an unnatural curvature of the spine over time. This can contribute to disc degeneration in the spine, particularly in the lumbar region.
To reduce back pain, it is important to maintain a healthy weight. This can be achieved through diet and exercise. A diet rich in anti-inflammatory foods such as cherries, salmon, and green tea can help to reduce inflammation and pain. Brightly coloured fruits and vegetables also contain natural compounds that fight pain.
In addition to a healthy diet, regular physical activity can help to reduce back pain. Studies have shown that overweight people who increased their daily movement by just 20 minutes reduced their risk of back pain by 32%. Resistance exercises or strength training with light weights can be beneficial for those with mild to moderate chronic back pain. Additionally, targeted exercises for the core muscles can help to support the back and reduce pain.
It is important to note that weight loss should be approached as a lifestyle shift rather than a quick fix. Skipping meals and restrictive diets are not sustainable and can lead to unhealthy habits. Instead, focus on building healthy habits and behaviours that support a slimmer body.
Finally, it is always recommended to consult with a doctor or a specialist before starting any weight loss or exercise program to ensure it is safe and appropriate for your individual needs.
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Frequently asked questions
It is recommended to sit as little as possible, and only for short periods of 10 to 15 minutes. When sitting, use a back support such as a rolled-up towel at the curve of your back. Keep your hips and knees at a right angle and avoid crossing your legs.
If you sleep on your back, it is recommended to elevate your knees slightly by placing a pillow under them. If you sleep on your side, place a pillow between your knees to reduce pressure on your back.
Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.
Targeted exercises and daily stretches can help tone the muscles in your back to support your spine and reduce pressure on your lower back. Massage is another way to relieve tension in the lower back.
