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Most people
have low back pain now and then. It usually isn't serious and, in
many cases, self-care can help your back heal. But before you
begin self-treating, read the checklist on the back of this brochure
to find out when to call the doctor. If self-care is right for
you, follow the tips listed here to help your back heal.
 What's
Causing the Pain?
Low
back pain is often due to injured muscles, ligaments, or disks
(cushions between the bones) in your back. Acute (sudden)
pain is usually due to an injury or overuse. Chronic (ongoing)
pain can be due to normal wear and tear.
Help Your Back Heal
Back
pain usually is a sign that it's time to relax and pay more attention
to your health. For the long-term good of your back, lose any excess
weight and learn how to move in ways that protect your back. To
relieve your immediate pain and start you toward healing, try the
suggestions below.
Give
Your Back a Short Rest
Resting
your back for a day or two can give it a chance to begin healing.
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Lie
on your back, usually the most comfortable position. |
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Use
a firm mattress or the floor. Be sure your lower back is firmly
supported, using a small pillow or towel if you need to. Keep
your knees slightly bent, with a pillow under them for support. |
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Every
few hours, get up and walk as much as you can. |
.......
Reduce
Pain & Swelling
Cold reduces
swelling. Both cold and heat can reduce pain. Protect your skin
by placing a towel between your body and the ice or heat source.
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For
the first few days, apply an ice pack for 10-15 minutes every
hour while you're awake. |
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After
the first few days, you may find that heat - especially when
used early in the day - helps relieve pain. |
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Over-the-counter
medications can also help control pain and swelling. Try aspirin
or an aspirin substitute, such as ibuprofen. |
Exercise
for Strength & Flexibility
Exercise
can help your back heal. It also helps your back get stronger and
more flexible, preventing the chance of reinjury.
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Even
if you're resting your back, get up and move around as much
as possible. |
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Start
gentle stretches and range-of-motion exercises. |
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Check
with your health care provider for specific back exercises.
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Use
Good Posture to Avoid Reinjury
 Learning
to move, lift, and sit right can keep you from reinjuring your back.
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When
moving, bend at the hips and knees. Don't bend at the waist
or twist around. |
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When
lifting, keep the object close to your body. Don't try to lift
more than you can handle. |
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When
sitting, keep your lower back supported. Use a rolled-up towel
as needed. |
When
to Treat Yourself
Of
course, you know when you have back pain. But you also need to know
if you can treat this pain yourself. Is it serious or not? Use the
checklist below to decide if it's okay to try self-care.
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