Back Pain Health Center
Living With Low Back Pain
|
One Man's Story: "Some people get better fast, but others take a lot of time. That was my case. If you have back pain, do what you can for it, but don’t be in a hurry. It usually gets better."-Jack Read more about how Jack learned that he didn't need surgery. |
Almost everyone has low back pain at some time. The good news is that most low back pain will go away in a few days or weeks with some basic self-care.
Some people are afraid that doing too much may make their pain worse. In the past, people stayed in bed, thinking this would help their backs. Now doctors think that, in most cases, getting back to your normal activities is good for your back, as long as you avoid things that make your pain worse.
Ease back into your daily activities
- For the first day or two of pain, take it easy. But as soon as possible, get back to your normal daily life and activities.
- Movement helps your muscles stay strong. Staying in bed for more than 1 or 2 days can make your problem worse.
- If you are an athlete, return to your activity carefully. Choose a low-impact option until your pain is under control.
Avoid or change activities that cause pain
- Try to avoid bending, lifting, or reaching. These movements put extra stress on your back.
- In bed, try lying on your side with a pillow between your knees. Or lie on your back on the floor with a pillow under your knees.
- When you sit, place a small pillow, a rolled-up towel, or a lumbar roll in the curve of your back for extra support.
- When you brush your teeth, put one foot on a stool.
- Do not bend over when you put on pants or stockings. Instead, stand with your back against a wall. Then slide your shoulders down the wall, and bring your knee up. Gently step into your pants or stockings, one leg at a time.
Pay attention to your body mechanics and posture
Body mechanics are the way you use your body. Posture is the way you sit or stand.
- To prevent a return of low back pain, you will need to take extra care when you lift. When you must lift, bend your knees and flex from your hips. Don't let your spine slump.
- Stand or sit tall without slumping or arching your back too much. Slouching and slumping increase stress on your back.
Stretch and strengthen your back
WebMD Medical Reference from Healthwise
