Back Pain - Low

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Low Back Pain: Home Care & Treatment

Many people will feel better within one week after the start of back pain. After another four to six weeks, the back pain will likely be completely gone. To make sure you get better quickly, it is important to take the right steps when you first get pain.

A common misconception about back pain is that you need to rest and avoid activity for a long time. In fact, bed rest is NOT recommended. If you have no indication of a serious underlying cause for your back pain (like loss of bowel or bladder control, weakness, weight loss, or fever), then you should stay as active as possible. Reduce physical activity only for the first couple of days and gradually resume your usual activities after that. Here are some tips for how to handle pain and activity early on:

• Stop normal physical activity for the first few days. This helps calm your symptoms and reduce any inflammation in the area of the pain.
• Apply heat or ice to the painful area. One good method is to use ice for the first 48 to 72 hours, then use heat after that.
• Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol). If you cannot take either of these for medical reasons, like a stomach ulcer, stomach inflammation, or a liver disorder, then check with your doctor for other pain relieving measures.

While sleeping, try lying in a curled-up, 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.

Do NOT perform activities that involve heavy lifting or twisting of your back for the first six weeks after the pain begins. AVOID exercise in the days immediately after the pain begins. After two to three weeks, however, you should gradually resume exercise (particularly with the guidance of a physical therapist). And remember, getting back to every day activities starts just after a few days.

When ready for exercise, begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples that you can start as soon as two weeks after your symptoms began. Such aerobic activity can help blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.

Stretching and strengthening exercises are important in the long run. However, starting with these types of exercises too soon after an injury can make your pain worse. A physical therapist can help you determine when to incorporate stretching and strengthening exercises and how to do so.

AVOID the following exercises during initial recovery unless your doctor or physical therapist says it is okay:

• Jogging
• Football
• Golf
• Ballet
• Weight lifting
• Leg lifts when lying on your stomach
• Sit-ups with straight legs (rather than bent knees)