How to Deal with Lower Back Pain

When we talk about lower back pain, we mean the pain that is felt in the lower back. You may also have a stiff back, decreased movement of the lower back, and difficulty standing up straight.

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Is this information appropriate for me?

  • This information is appropriate for you if:
  • You have low-back pain. It is also known as lumbago.
  • Your low back pain is not caused by: Injury to or pressure on the nerve roots of the spine (radiculopathy)
  • An injury caused by high speed (for example, from a traffic accident)
  • Pregnancy
  • Cancer, an infection, nervous system problems, a fracture, or certain types of arthritis
  • You are 18 years of age or older.

This information comes from adult research.


There are many things you can do at home to help you improve and prevent back pain in the future.

[box type=”error” align=”” class=”” width=””]Lower back pain is caused due to couple of reasons. Lifting heavy objects, incorrect posture at workplace, sitting continuously in one place for long hours and exercising without proper guidance can lead to severe back problem and spinal cord issues.[/box]

Lower back pain can be very agonizing and under serious cases can immobilize a person.

Here are some tips for getting relief.

  1. Incorrect posture at workplace is a major culprit that causes lower back pain. See that you are seated comfortably in a chair that offers adequate support to your back and spine. In office one has to sit for long hours at desk and constantly bend forward to write or work on the computer. The positioning of the computer should be such that there is minimal space between the chair and the machine so that you do not need to bend over. Sitting upright in a comfortable chair gives support to the spine and eliminates back ache.
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  1. Sitting in one place for too long is not advisable. This can cause cramped legs and sore back. Even while working, make it a point to leave the seat and stretch the body backwards to relax the spine. Stretching the legs while sitting relieve muscle cramps. Walk around for a while so that your muscles get an opportunity to loosen up and the cramped sensation diminishes.


  1. Body discomfort in any form makes a person lethargic. This is the time to fight to stay fit. When you have cramps in your calf muscles and pain in the lower back, do not take it as an excuse to be immobile. Simple daily exercises like walking, doing household chores, going for work or marketing, etc should keep you active. Body toning exercises like aerobics, swimming etc can be followed when the pain eases a bit. The golden rule is to keep your body mobile. However, do not overdo it and aggravate the pain.
  2. A best way to give rest to your spine in a simple, stretched position is sleeping on a hard surface like wooden board or floor (on a mat). This assures that there is not a slightest slump in your backbone and it is erect and well rested.

[box type=”error” align=”” class=”” width=””]A common myth about back pain is that you need to rest and avoid activity for a long time. In fact, doctors do NOT recommend bed rest. If you do not have any signs of a serious cause for back pain (such as loss of bowel control, weakness, weight loss, or fever), stay as active as possible. [/box]

5.  When you have a lower back pain, it implies that there is strain on the spinal cord. Under such circumstances, do not lift heavy weights that may add to the exertion. The spinal cord is the backbone that supports the weight of our entire body. Thus it is essential to keep it erect and fit. Hunch back or sluggish shoulders take the body weight at one point and prevent even distribution of mass. While carrying heavy loads we tend to bend and that is not good for the aching spine. Bend in your knees instead of waist while picking up load.

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  1. High heels may add beauty while walking the ramp. Nonetheless, when you have a back pain, it is better to adhere to flat heeled shoes that keep your feet and body firmly on ground without posing a difficulty to maintain balance. It also facilitates walking comfortably.

  1. A cold, ice pack applied to the sore area immediately after the injury within 48 hours prevent inflammation of muscles. Remove it after 15-20 minutes to allow the skin to settle down.  Next day onward you can try hot pack for soothing relief.
  2. Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat.
  3. Sleep in a stooped or fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure.

[box type=”info” align=”” class=”” width=””]Remember, the spine is the most important part of the body and we should take great care to keep it healthy.[/box]

[box type=”note” align=”” class=”” width=””]Note: This summary covers only non-invasive treatments for low back pain. It does not look at invasive treatments, such as surgery or back injections (epidural injections).[/box]