Home Treatment for Low Back Pain

Almost everyone experiences back pain at some point in their lives: maybe you lifted a heavy box, gave your grandchild horsey rides all afternoon, or just stood up in the morning and…yeowch.

Low back pain is the most common cause of job disability and missed workdays, and the second most common “ache” (headache is the first) in the United States. Most back pain lasts only a few days, but sometimes it can linger and even worsen over time.

Acute back pain, which lasts a few days to a few weeks, usually results from overuse or from a sudden or improper movement. The pain is caused by a sprain or strain of the ligaments, muscles or joints. The discs in your back, which separate the bones of the spine, can also be stretched, torn or ruptured. Nerves can become irritated due to inflammation or swelling. An acute injury will result in two to three days of pain and swelling, followed by a reduction in pain and swelling over time. You may also feel pain shooting down your leg or in your buttocks.

Obesity, pregnancy, stress, poor posture and poor sleeping position are other risk factors that can contribute to low back pain. Chronic (long-term) back pain also may result from other conditions, such as arthritis and osteoporosis. Infections, spinal abnormalities and scar tissue also may contribute to back pain.

Yuck Factor: Low.

Ouch Factor: Varies; the pain can vary from relatively mild to excruciating.

Making It Better

Back pain from an injury will usually heal on its own within 12 weeks. That doesn’t mean you shouldn’t help it along, though:

• Bed rest may help to relieve the pain, but resume your normal activities as soon as you can. In any event, don’t lie in bed for more than two or three days; too much bed rest can slow the healing process. Don’t sit up in bed. Lie on your side with a pillow between your legs, or on your back with your knees bent and supported by large pillows. Get up and walk around for a few minutes every hour.
• Avoid sitting on soft couches.
• Anti-inflammatory medications – aspirin, ibuprofen, acetaminophen – can help. You want to reduce the pain but not mask it completely; if your pain is masked, you could reinjure yourself unknowingly. Some people should not take these medications; check with your doctor to be sure they are appropriate for you.
• Practice relaxation Techniques 
• Apply ice packs to the injured area for the first two or three days (several times a day, 20 minutes at a time). After those first few days, you can apply moist heat (bath, shower, hot pack) for 20 minutes at a time. Some people alternate between heat and ice, and some only use ice. Use what seems to work best for you. Don’t sleep on a heating pad; it can burn the skin.

When To See The Doctor

Call your doctor if:

• You cannot walk or stand.
• You lose control of your bladder or bowels.
• You have numbness in your genital or rectal area.
• You have leg weakness that is so severe that you can’t climb stairs or get out of a chair.
• You have back pain with an unexplained fever or painful urination (you may have a urinary tract infection).
• Your chronic (long-term) back pain becomes dramatically worse.
• You have severe lower back pain that does not change when you move.
• Your back pain does not improve after a few days of home treatment.

If conventional medical treatment does not help your back pain, there are other possibilities, including acupuncture, biofeedback, chiropractic services, ultrasound, interventional therapy and transcutaneous electrical nerve stimulation (TENS). Back surgery for acute back injuries is much less common now than it used to be, but does still occur. There are several surgical procedures for back pain, depending on its cause.

Don’t Let It Happen Again!

To prevent back pain, try practicing good body mechanics (movement and posture). And get regular exercise and maintain a healthy body weight.

Here are some tips:

Sitting

• Avoid sitting in one position for more than an hour.
• Use a rolled-up towel or pillow to support your lower back while you sit.
• When driving, make sure your seat is pulled up far enough so the steering wheel and pedals are easy to reach. Make frequent stops so you aren’t sitting in the car for long stretches.

Lifting Objects

• Lift using your legs, not your back. Don’t bend over to lift something; squat.
• If possible, don’t lift heavy objects above your shoulders.
• Keep the object close to your body while lifting it.

Sleeping

• If your mattress seems to be contributing to your pain, try a different one: either a firm mattress if you think yours is too soft, or a softer one if yours is quite firm.
• If you sleep on your side, place a pillow between your knees.
• If you sleep on your back, place a pillow under your knees.

Exercising

There are many exercises that can help to stabilize your back and strengthen your abdominal muscles. In fact, there are so many that we’re not going to try to list them all here, but they include press-ups (like push-ups, but with your forearms on the floor) and knee-to-chest stretches (lie on your back and bring each knee to your chest, grasping your lower leg). In addition, getting at least 30 minutes of exercise a day – walking or swimming are great – will go a long way toward improving your overall strength.

There are some exercises that you should NOT be doing if you are experiencing back pain:

• Sit-ups
• Stretching with your legs spread in a V in front of you
• Standing toe-touches
• Leg lifts
• Lifting heavy weights above your waist

About the Author

Insidermedicine In 60 – June 18, 2010

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