Rehabilitation & Physical Therapy Articles

7 Easy Ways to Treat Low Back Pain
by Edward Aube

It doesn’t matter if you’re young or old, fit or out-of -shape, have a physically demanding job, or work at a desk all day. At one time or another you will experience some form of low back pain. Because the low back is the connection between the upper and lower body, it bears most of our body weight. This means it can be easily injured when lifting, reaching or twisting. Most low back pain will go away within a few weeks; however, some severe back pain should be treated by a Cleveland physical therapist or other professional.

Lower back pain is usually caused by strain, injury or simple overuse. People can injure their backs doing any kind of activity ranging from playing sports to being in a car accident. As you age, you are more susceptible to low back pain due to loss of flexibility and muscle strength. Your vertebral discs may suffer from wear and no longer be able to provide enough cushion between your bones. If you are stressed or depressed, low back pain is more likely to persist.

Here are seven easy ways to help relieve your low back pain from WebMD.com.

• Rest in a comfortable position. During the first few days of your low back pain, find a comfortable position where your spine is supported. 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. Do not stay in one position for too long, however, because this can cause increased pain and stiffness. Every 2 or 3 hours take a short walk to maintain your mobility.

• Take an over-the-counter medication such as acetominophen or an anti-inflammatory drug such as aspirin or ibuprofen. Take them on a regular schedule rather than waiting for the pain to become unbearable.

• Apply ice. Apply a cold pack, or ice in a zip lock bag, or frozen vegetables to the painful area for 10—15 minutes to relive pain, swelling and muscle spasm. Keep a light layer of clothing between you and the cold pack to prevent frost bite.

• Walk. Walking is one of the best exercises for the low back. It gets blood moving and helps muscles maintain their strength. If you have severe back pain, start off with short walks between 5-10 minutes a day then increase your time as you begin to feel better. You may also want to try walking in water that comes to your chest for a great exercise without the strain of your body weight on your back.

• Return to normal activities ASAP. One common myth about low back pain is that if you stay in bed, it will go away. However, 1 or 2 days in bed can actually weaken your muscles and make the pain worse. Try to start conducting normal activities as soon as possible to stretch your back out and help it heal.

• See a Cleveland physical therapist who can recommend more exercises to help your back muscles get stronger. Working on your core muscles can really help eliminate back pain because your core muscles support your spine. When these muscles are strong it also improves your posture and keeps your body balanced which reduces your chance of an injury.

• Stay positive. Depression can have a negative effect on your level or pain and can prevent your back from getting better.

Low back pain plagues everyone at some point or another. The best way to prevent it is to stay in shape; exercise and stretch to keep the muscles and tendons loose. Do weekly core exercises, walk as much as possible and if you do experience low back pain somewhere down the line, you’ll know the best way to treat it.