7 Ways To Fight Lower-Back Pain

By Robin Westen

Low back pain is the number-two reason, right behind cold and flu, that we see our doctors. Whether the pain is caused by an injury like a fall, lifting something heavy or degenerative arthritis, chances are you’ve had to deal with it. There are ways you can treat the pain yourself but before you do, here’s an important cautionary note: if your back pain also includes tingling in the legs, numbness or weakness in your legs, keep your appointment. Otherwise:

Try Ice

You might be tempted to reach for a heating pad because it feels good, but within the first 24 to 48 hours chill out. Ice reduces the inflammation. After 48 hours, you can add heat alternating with ice. Keep in mind, though, a just-released study questions the effectiveness of ice for the relief of sore muscle pain.

Don't Rest Too Much As best you can, try to maintain your usual daily chores. Just resting in bed can do more harm than good. After all, our backs were made to move. When your back pain is gone you can return to your exercise routine – but re-enter gradually. At the first sign of pain, stop.

Wear Flats Even if you’re not wearing stilettos, any heel height can aggravate your back by increasing pressure on your lower spine. Ask yourself: is style worth the pain? Opt for flats.

Stretch Every 15-20 minutes stand and stretch backward. Once you’re feeling better you might consider a gentle yoga practice to maintain flexibility and strength. . Choose a chair that not only supports your lower back but allows your two feet to rest firmly and evenly on the floor.

Make It Easy On Yourself If you’re working at a desk or in the kitchen, make sure that the items you use repetitively are within easy reach so you don’t have to bend forward or hunch to use them.

Stop Smoking One study shows that smokers are about a third more likely to have low back pain compared with nonsmokers. Researchers surmise it’s because smoking boosts the chance of developing osteoporosis of the spine, which leads to compression of the discs.

Try A Pain Reliever Anti-inflammatory drugs such as ibuprofen (Advil, Motrin), naproxen (Aleve, Naproxyn), and aspirin can all help reduce back pain and swelling. But check with your doctor or pharmacist about any interactions with other medications you are taking.