Self-Care Tips For Lower Back Pain

Self-Care Tips For Lower Back Pain

Many people may suffer from low back pain issues now and then. In many cases, it isn’t serious and can be treated with self-care. If isn’t treated, it can become a larger health issue. Back pain is often preventable and responds readily to self-care and appropriate treatment. Here are some tips that you must follow for back pain relief.

  • You can use ice or cold packs for 20 minutes 3 or 4 times a day to get relieve from muscle sprain or spasm.
  • Moderate exercise is helpful. However, avoid anything that makes your pain much worse.
  • Don’t stay in bed for more than 2 days. Staying in bed for a long time can worsen your back pain.
  • Hot water bath or heating pad can help reduce pain and stiffness.
  • You can also take pain killers to treat back pain.
  • Maintain a good posture to reduce stress on the back muscles.
  • Weight loss is important to prevent future problems.
  • Avoid lifting heavy objects and repeated bending and twisting. Change positions often during the day and use a chair with good lower back support.

Call your healthcare provider if your pain returns often or gets worse over time. For the long-term care of your back, get regular exercise, lose any excess weight and always try to sit in right posture.

Do You Need Pain Medicine To Treat Back Pain?

You can take painkillers to treat lower back pain. You can take ibuprofen (Motrin) or naproxen (Aleve) for low back pain. Avoid narcotic pain meds as they can be addictive and make you sleepy or groggy. This can keep you from staying active and slow your recovery.

However, seek medical care if your symptoms get worse, new symptoms appear, or you are not feeling better. You doctor may recommend you some muscle relaxers, physical therapy, or MRI of your back.

  • Muscle Relaxer – You can take ibuprofen (Motrin) or naproxen (Aleve) for low back pain. Muscle relaxers can make you sleepy.
  • Physical Therapy – Your health care provider might recommend yoga, chiropractic, massage, or other therapy, especially if your back pain doesn’t get better within a few weeks.
  • X-ray, CT, or MRI – If you’re dealing with lower back pain since a long time, your doctor might recommend you for X-Ray, MRI, or CT scan. These tests are quite expensive.

What Can You Do To Prevent Back Pain In The Future?

  • Maintain a healthy weight.
  • Regular exercise.
  • Talk with your prescriber or physical therapist about exercises to strengthen back muscles.
  • Maintain good posture when sitting or standing.

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