When you suffer from lower back pain, it can be difficult to keep up with the activities and people you love. The persistent aching makes it hard to lift items, bend over and even get a good night's sleep.
If you experience chronic lower back pain, you're not alone — 80% of adults experience lower back pain at some point in their lives. But how can you get rid of the pain to get back to living your best life?
Read on to hear from our neurosurgery expert, Mohamed Saleh, MD, about seven best practices for treating lower back pain.
1. Try Physical Therapy
There's a reason why there are so many physical therapists in health care systems nationwide — because they can get you on the path to better health. If your lower back pain persists for over six weeks, ask your doctor for a physical therapy referral.
Physical therapists use ultrasound, heat, muscle relaxation and electrical stimulation to help you find relief. A physical therapist can also lead you through exercises that will increase your range of motion, strengthen your core muscles and help you retrain your body to avoid inflammation.
"Physical therapists are an important part of the recovery process,” says Dr. Saleh. “Going to PT may be new to you, but you should regularly see your physical therapist to recover from your injury."
2. Get a Massage
You don't need to have back pain to enjoy a massage. While many people consider it a luxury to receive treatment from a skilled massage therapist, studies show that regularly scheduling a massage can improve your whole health, including lower back pain relief.
"There are certain techniques that can manipulate the soft tissue in your back so that it moves from an inflamed, painful response to a more relaxed, soothing one," says Dr. Saleh.
3. Change the Way You Sleep
If you ever awake in pain and suffer the rest of the day because you "slept wrong," your sleeping position could be the root of your back problems. Or it could aggravate existing back pain.
When you go to sleep, try lying on your side and placing a pillow between your knees to keep your spine in a neutral position and relieve any stress on your back. Make sure you sleep on a reliably firm mattress, as a bad mattress can lead to many types of back pain.
Dr. Saleh advises, "Sleep has a huge effect on the condition of our back. It's important for you to find a pillow and mattress that feel supportive of your body and nurture the best sleep possible."
4. Check Your Posture
Try this: Periodically check your posture for a week to see whether you're slouching. If you slouch, put your shoulders back and stick out your chest.
"If you work at a desk, put a pillow between your lower back and the seat for better support. Having the right support when sitting in the same position for a long time goes a long way in preventing back pain," says Dr. Saleh.
If you drive a lot, consider purchasing a cushion or lumbar support that takes some pressure off your lower back.
5. Use Over-the-Counter Pain Relievers
Ibuprofen (such as Advil or Motrin) and acetaminophen (such as Tylenol) can help reduce inflammation and pain temporarily. However, talk to your doctor before you take either kind of medication. They can also advise you about any long-term effects of using these medications.
Dr. Saleh says, "Over-the-counter pain relievers can help your back pain in the short term, but you shouldn't rely on them to fix the problem. You should use them to relieve the pain while you speak with your doctor to uncover the root cause so you can get the healing you need."
6. Apply Ice and Heat
Both ice and heat can reduce inflammation and pain. Try wrapping an ice pack in a thin towel and apply it to your back for 20 minutes throughout the day.
"You can switch between ice and heat every few days to relax your muscles and keep blood flowing to the painful area. This ensures optimal healing," says Dr. Saleh.
7. Talk to Your Doctor
If other methods have failed, it might be time to progress to different treatments, such as spinal injections or surgery. Our AdventHealth specialists offer a full spectrum of options to relieve musculoskeletal pain.
"No matter the injury, it's important to talk to your doctor to ensure you're on the best path for recovery," says Dr. Saleh.
We're Here to Help You Thrive
When pain is holding you back, our expert and caring team is ready to help with all the extra support you need. From fast diagnosis to innovative and effective treatment options, we're here to get you feeling whole. To learn more or schedule an appointment, visit us here.
