When you hurt your back, you may need 1-2 days of rest. Any more than this will weaken you while you’re resting in bed.
Be sure to lie in a way that eliminates stress on your injured back. You can lie on your back with a pillow underneath your knees for lumbar support or you may rest on your side with a pillow between your knees to reduce further muscle tension and to keep your spine aligned.
Elevate Your Legs
If you are experiencing lower back pain at this very moment, the best position for relief which is to lie on your back with your legs elevated. Try lying on the floor with your legs resting comfortably on a chair. Stay in that position to relieve the stress on your back, but try to get up every hour or so to move around a little. Movement, even if it hurts, can be very beneficial.
Building a solid and strong core is essential to eliminating lower back pain on your right side.
If you are over weight, you are putting added stress on your back.
Ice may be helpful immediately after an injury in order to reduce swelling, but in most cases heat is recommended to help increase blood flow. Cold can be used for 20 minutes at a time for 1-2 days after injury. After that, heat can be applied in the form of heating pads or heating lamp. A warm bath can help to relieve pain as well. Never sleep with a heating pad.
Aspirin and other pain relievers such as Aleve, Advil, Motrin and Tylenol can help to reduce swelling and pain in your lower back. Tylenol is usually recommended before the others. Use as directed and consult your doctor before taking any medication. Do not use a muscle relaxer except on the advice of your doctor.
Opiod medicine such as Vicadin has been prescribed to patients to help them relieve lower back pain. Some claim that marijuana is effective in relieving back pain as well. There are significant side effects to using such drugs so always consult your physician (and perhaps, a judge) before you take a hit off that joint.
Here is a tip: Slowly ease down on your hands and knees with arms shoulder width apart and head loosely drooped toward the floor. Lean forward slightly so there is a little tension on your arms. Allow your abdomen to completely relax. It will want to drop toward the floor. It may feel a bit strange as your stomach pouches out resembling a massive beer belly.
This will take the pressure off your lower back. Hold this position for as long as you can keep your stomach relaxed (no more than 5 minutes). Your arms will get tired first as all the pressure is on them.
This technique takes all the stress off your lower back. It allows the muscles and ligaments to fully relax. Something they cannot do while you are sitting or standing. You can do this periodically throughout the day to give yourself instant relief from lower back pain.
Researchers have found that lower back pain sufferers who believed their pain had serious consequences on their lives were more likely to have a poor outcome to any treatment. Those who kept a positive attitude and believed their situation was temporary and not serious experienced shorter recovery periods than the others.
An important aspect to treatment, then, is the patient’s own perception of their condition. Stay positive and focus on getting well and chances are in your favor for a full recovery.
Most prevention techniques take a little work. We have to constantly remind ourselves to sit up straight and to not slouch in our chair. Indeed, it is difficult to change old habits, but practice for a month straight and many of your old, pain-inducing habits will be replaced by good posture that will keep you healthy and pain-free throughout your life.
Many experts now believe that most back pain can be relieved through muscle balance techniques. Your muscles have formed incorrectly from years of sitting and bad posture. Addressing which muscles need strengthening is the focus of many new lower back pain therapies. The advertisers we have chosen for this site specialize in muscle balance therapy and have a proven track record for eliminating back pain.
Regular low-impact exercise such as walking, swimming or bike riding for 30 minutes a day can increase muscle strength and improve blood circulation. Regular stretching or yoga can also help to strengthen muscles and improve posture. Maintain strong abdominal muscles as a strong core is likely to reduce your risk of lower back
Always warm up your muscles before you start any strenuous activity or exercise. A couple of sets of jumping jacks can warm up your muscles before you stretch. Never stretch your muscles when you are cold or stiff. Your routine should be; warm-up, stretch, exercise, warm-down, in that order.
Like your mother always said, sit up straight. When standing, keep your weight balanced on both feet. When standing for long periods, try to set one foot on a short stool no more than a few inches in height. Maintain good posture, keeping your head up and shoulders and hips in a straight line. This will give you relief on that side of your lower back. Alternate sides every 5-10 minutes.
Make sure your work surface is a comfortable height for you. When sitting, your feet should lie flat on the floor and your knees should be slightly higher than your hips. Your chair should have a straight back and good lumbar support. If not, find a pad or towel to place between the small of your back and the chair. Stand up and walk around for a few minutes every half hour. You can even perform a few minor stretching exercises when you get up.
Lift with your legs, not your back. Do not bend down to pick anything up off the floor, even if it is light. Lower yourself with your knees, keep your head up with back as straight as possible. Alright, tough guy, this is nothing new.
Everyone knows to lift with their knees so why don’t you do it?
As dumb as it sounds, practice if you have to. This will make it a habit and before long, you will do it automatically without thinking. You will save yourself a lot of pain down the road if you do this now.
Always lift close to your body and never with your arms extended. Do not lift objects that are too heavy and for Pete’s sake, do not twist when lifting.
A stiff or soft mattress? Really, it is your preference.
The best position for sleeping is on your side with your knees bent. You can put a pillow between your knees to keep your spine in alignment. If you sleep on your back, put a pillow under your knees for added support.
Be careful if you toss and turn in your sleep as the pillows can adjust and actually put you in a position that is harmful to your back. Avoid sleeping on your stomach.
You knew this was coming. Maintain a healthy diet with enough calcium, phosphorus and vitamin D. People who are overweight tend to have more health problems including lower back pain. Too much weight puts strain on your
lower back, a major cause of lower back pain.
If you smoke, stop. Smoking decreases blood flow and prevents your muscles from proper recovery. When you injure your lower back, increased blood flow helps to relieve inflammation. Smokers are almost twice as likely to
experience lower back pain than non-smokers.
These tables are used to take pressure off of your spine. You literally hang upside down so that the vertebrae in your back decompress as your muscles loosen since they are no longer straining. A lot of people swear by these machines and they seem to help with not only back pain, but there are also the best inversion table for hip pain as well.
Abdominal Support Belts
The use of elastic belts to support ones lower back during heavy lifting remains controversial. The National Institute of Occupational Safety and Health published a 2-year study in December 2000. It found no statistical evidence that the use of abdominal belts prevented back-related injuries. In some cases, the belts have been found to increase the likelihood of injury because it gives the user a false sense of support.
To be safe, if you use an abdominal support belt, do not perform any lifting that you would not otherwise do without the belt.