What Can I Do If I Have Acute Low Back Pain
The following advice will benefit a majority of people with back pain. If any of the following guidelines causes an increase of pain or spreading of pain to the legs, do not continue the activity and seek the advice of a physician or physical therapist.
The key to recovering from acute low back pain is maintaining the normal curve of the spine . Supporting the hollow of your back will help decrease your recovery time.
Follow these guidelines for 10 to 20 days after you experience acute low back pain:
Sitting
- Sit as little as possible, and only for short periods of time .
- Sit with a back support at the curve of your back.
- Keep your hips and knees at a right angle. Your legs should not be crossed and your feet should be flat on the floor.
Here’s how to find a good sitting position when you’re not using a back support or lumbar roll:
Correct sitting position without lumbar support.
Correct sitting position with lumbar support.
Driving
- Use a back support at the curve of your back. Your knees should be at the same level or higher than your hips.
- 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.
Standing
Stooping, squatting, and kneeling
Lifting objects
Reaching overhead
Sleeping and lying down
Other helpful tips
If you sleep on your back, put pillows under your knees and a small pillow under the small of your back.
Stretch Your Hamstrings Twice Daily
One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscleslocated in the back of your thighsare too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain. Hamstring stretching should be done carefully and at least twice per day for 15-30 seconds each time.
There are many gentle stretching exercises that should not hurt.
Watch:Wall Hamstring Stretch for Low Back Pain Relief Video
Injections And Other Procedures
If you have severe sciatica, your doctor may suggest an epidural injection. Epidural injections contain a local anaesthetic and steroid to relieve pain and reduce inflammation. Theyre only recommended for sciatica and not non-specific lower back pain.
If your back pain is chronic and other treatments havent helped, your doctor may suggest a procedure called radiofrequency denervation. Its only suitable for certain types of back pain. Your doctor will refer you to a specialist to assess whether it would help you.
You May Like: How To Ease Lower Back Pain Fast
Low Back Pain: Why Movement Is So Important For Back Pain
One of the most important things that people with low back pain can do is to stay as physically active as possible in daily life and exercise regularly. Things that have been proven to help include exercises to strengthen the core muscles, as well as certain exercises used in pilates, tai chi and yoga.
Not moving enough can weaken your core muscles, make the pain worse over the long term, and also lead to other health problems. Because of this, people who have back pain are often advised to get “more exercise” and “stay active.” There are good reasons for this advice: For a start, regular physical exercise has been shown to reduce pain. What’s more, it’s a good idea to go about your daily life as normally as possible, and not to let the pain limit your activities too much. Isolating yourself or no longer doing things you enjoy will make it even harder to cope with back pain.
More than 100 studies have looked into various types of exercise. So this is by far one of the best studied treatment approaches. Exercise and sports are also among the few treatments that have been proven to relieve back pain. This is the reason why most medical societies around the world recommend regular exercise for people with back pain.
Complementary Alternative Emerging Treatments
In some cases, doctors suggest therapies that are not considered current standard of care. They probably wont be covered by insurance, but they may be worth considering. Examples include:
. PRP treatments use a small sample of your own blood that has concentrated amounts of blood building blocks known as platelets. Your doctor then injects the PRP directly into a damaged disc. The theory is that PRP injections use your own healing system to accelerate improvement of injured tendons, ligaments, muscles, and joints.
PRP treatment has a longer track record in knee osteoarthritis, but a recent review article in the Journal of Spine Surgery suggests it may have a useful role for back pain, too. PRP needs a lot more research before it can be considered a proven technique.
In this emerging treatment, your doctor injects stem cells harvested from your hip into the intervertebral disc or discs causing your pain. Doing so may lessen pain and the degenerative effects of aging, though, like PRP, more research is needed before stem cells for lower back pain could eventually become the standard of care.
. Your doctor probably doesnt perform acupuncture , but may support you trying it as a complementary therapy. Acupuncture involves careful insertion of fine, sterile needles into specific points on your body. This may stimulate the release of your natural pain-killing chemicals.
Read Also: What Is The Best Medication For Lower Back Pain
When To See A Doctor
People can often treat back pain with home remedies and some patience. However, a person should speak with a healthcare professional about chronic or severe back pain.
A healthcare professional may recommend physical therapy, medication, or other treatments. People with existing health conditions or who take regular medications should speak with a medical professional before trying herbal medications or supplements.
When Is Surgery A Good Idea For Back Pain
These red flags can be indicators for surgery, if theyre found to berelated to your spine condition:
- New or progressing bowel/bladder issues
- Weakness in limbs
- Gait and balance problems
- Evidence of increased reflexes
Surgery can also be an option for chronic back pain if there is a knowncause confirmed by imaging and if other treatments didnt help. Getopinions from at least two surgeons, suggests Nava, as pain can stillcome back after the surgery.
You May Like: What Is A Lower Back Strain
Got Back Pain When Sleeping Heres How To Fix It
One of those unfortunate signs of getting older is waking up stiff and sore. If you typically experience back pain from sleeping funny or even when sleeping in what should be a comfortable bed, there are things you can do ensure that you wake up feeling refreshed and ready to start the day, not in pain and searching for an ice pack.
If A New Mattress Isnt In The Cards Make Adjustments To Your Bed
Buying an entirely new mattress may not be economically feasible for you right now. You can make small adjustments now, though, if youre still trying to figure out how to get rid of lower back pain while sleeping.
WebMD.com recommends a few quick solutions. Their major one? If youre looking for a firmer mattress, try adding plywood supports between the mattress and its base. This can increase the firmness of your mattress, quickly and easily.
Read Also: Can Lying Down Too Much Cause Back Pain
Low Back Pain Surgery
Spine surgery is not necessary for most people who have lower back pain. If you do need it, your doctor will recommend an appropriate procedure to address your specific symptoms and medical situation. Common spine surgeries include:
. Two or more vertebrae are permanently fused together to limit excess spinal motion. Your surgeon will use a combination of bone, bonelike material, screws, plates and rods to hold the vertebrae together so they can heal into a single unit. Spinal fusion may be done to correct spinal deformities or to increase the spines stability in severe cases of spinal osteoarthritis or herniated discs.
. Laminectomy is a surgery in which your surgeon removes the back portion of one or more vertebrae to create more space for the spinal cord or other nerves. In people with severe arthritis, bone spurs within the spinal canal can grow large enough to press on the spinal cord, causing pain and limiting mobility. In a similar surgery known as laminotomy, your surgeon will remove a small piece of bone called the lamina from the back of the vertebra.
How To Relieve Lower Back Pain: 7 Science
Lower back pain is one of the most common reasons people visit a doctor or take time off work. The pain can start after an accident, such as lifting a heavy object, or it may develop as we age. Even a strenuous workout after a short break from exercise may cause pain in your lower back.
Generally, lower back pain falls into two categories:
-
Acute Acute back pain lasts a few weeks or less and often resolves on its own without residual loss of function.
-
Chronic If the lower back pain continues for 12 weeks or more, it becomes chronic.
Fortunately, whether you have acute or chronic lower back pain, there are ways to help combat it. Read on to learn how to get rid of lower back pain using science-backed treatments or home remedies.
Have you considered clinical trials for Lower back pain?
We make it easy for you to participate in a clinical trial for Lower back pain, and get access to the latest treatments not yet widely available – and be a part of finding a cure.
Read Also: What Kind Of Bed Is Best For Back Pain
What Can Help You Stick To It
In order for it to help in the long run too, you have to stick to your exercise program. This requires a lot of motivation, and many people find it tough after a while particularly if they have a very busy job or home life. It is then important to find a way to fit the exercise into your daily routine.
Many people find it easier to exercise regularly if they sign up for a class or exercise together with friends. Some make sure they pack their sports bag before going to work, or increase their motivation by rewarding themselves with a treat afterwards. It is also a good idea to have check-ups with a physiotherapist or doctor to adjust the exercise program if necessary.
If you spend a lot of time sitting in an office, you can be kind to your back by taking regular breaks and moving your body for instance, by getting up out of your chair, stretching, doing short exercises and going on a walk in your lunch break. Some people find it helpful to wear a fitness tracker watch, or to set reminders on their mobile phone or computer.
Other ways to get more exercise into your daily routine include the following:
- Not using escalators or elevators , and always taking the stairs instead.
- Regularly getting off one stop before your actual bus or tram stop, and walking the rest of the way.
- Trying to walk or cycle as much as possible.
- Getting up and walking around while you’re talking on your mobile or cordless phone.
Exercise To Loosen Muscles
Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. Its always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if youre suffering.
First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if youre already experiencing pain.
Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.
Don’t Miss: How To Sleep To Help Lower Back Pain
Modify Your Workout To Be Low
Many people with back pain avoid exercise out of fear of making it worse. While it is true that high-impact movements can be tough on the joints and exacerbate pain, exercise strengthens your core and helps you shed extra weight two things that are vital in reducing back pain. You can modify almost any exercise to get just as good of a workout minus the impact! Even traditionally high-impact moves like jumping jacks and burpees have low-impact modifications. For a modified jumping jack, stand straight with your arms at your side. Move your right foot out to the side of your body while lifting your arms above your head. Bring the right leg back to start, and immediately bring the left foot out to the side of your body. Alternate back and forth, with no pause in between. Here are some other low-impact exercises to add to your routine.
Tips And Stretches For Lower Back Pain
If you are reading this, you are probably experiencing lower back pain or know someone who is.
Back pain is one of the most common medical complaints in the world. Studies show that up to 70% of adults will experience some kind of back pain during their lives. Worldwide, back pain is the main reason for missed work days and the second most common reason to visit a doctor.
Back pain may be caused by a sprain you suffered at work or from doing chores around the house. Or, the pain may result from an injury or a chronic condition, like arthritis.
If your pain is sudden or severe, you should get checked by your doctor. But, if you are experiencing a nagging pain or discomfort, there are things you can do to relieve the pain. Here are a few things to try.
1. Move. It may be uncomfortable, but one of the best things you can do to deal with lower back pain is to move around. Get on your feet and take a walk. Whether its a brisk walk around the block or a slow stroll, walking can help to strengthen back muscles, which will improve support for the spine.
2. Stretch. Often, lower back pain results from tight muscles. Stretching can increase flexibility and loosen muscles. Yoga is excellent to keep the body limber. Stretching exercises may also help.
3. Exercise. Beyond stretching, you should exercise to strengthen your core, which provides important support for your back. Pilates and tai chi are useful for strengthening the core.
Also Check: How To Remove Back Pain
How Is Back Pain Treated
Acute back pain usually gets better on its own. Acute back pain is usually treated with:
- Medications designed to relieve pain and/or inflammation
- analgesics such as acetaminophen and aspirin
- non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen may be sold over the counter some NSAIDS are prescribed by a physician
- muscle relaxants are prescription drugs that are used on a short-term basis to relax tight muscles
- topical pain relief such as creams, gels, patches, or sprays applied to the skin stimulate the nerves in the skin to provide feelings of warmth or cold in order to dull the sensation of pain. Common topical medications include capsaicin and lidocaine.
Exercising, bed rest, and surgery are typically not recommended for acute back pain.Chronic back pain is most often treated with a stepped care approach, moving from simple low-cost treatments to more aggressive approaches. Specific treatments may depend on the identified cause of the back pain.
You May Like: Does High Blood Pressure Cause Back Pain
What Are The Warning Signs Of A Serious Problem
Very rarely back pain or pain that travels down the leg is a sign of a serious problem.
If you have any of the following symptoms, you should seek urgent medical attention:
- difficulty controlling or passing urine
- loss of control of your bowels
- numbness around your back passage or your genitals
- serious weakness in your legs so you find standing really difficult
- severe and ongoing back pain that gets worse over several weeks.
The above symptoms could potentially be linked to a rare but serious condition that needs urgent medical attention.
Don’t Miss: Does Nexplanon Cause Back Pain
Find Activities That Make You Happy
Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home. Finding activities that make you happy can help reduce some stress and may relieve some pain.
Some people find that even doing just 3 things that make them feel good each daysuch as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved onecan make pain more tolerable.
Even something as simple as laughter with a friend may stimulate feel-good endorphins.1, 2
Key Points About Low Back Pain
- Specific treatment for low back pain depends on the cause of the pain and the severity. But it often includes pain medicines and muscle relaxers, physical therapy, and assistive devices such as a back support. It also may include lifestyle changes such as stress reduction, weight loss, and increased physical activity.
- A back rehab program may be used as part of the treatment for low back pain.
- Measures to prevent back pain include using safe lifting techniques, maintaining correct posture, staying at a healthy weight, not smoking, and reducing stress.
Don’t Miss: Does Iud Cause Back Pain
