weight, smoking, physical fitness level and daily activities over a lifetime have been shown
to play a role in the development of low back pain. Often, the symptoms of low back pain
are blamed on poor muscle tone in the back, strains or sprains to the muscles or ligaments
that support the spine, muscle tears or arthritic changes in the joints. Sometimes the
nerve roots from the spinal cord can be irritated by a "herniated" disc causing pain,
numbness, tingling or weakness in the buttocks and legs. People who are in poor physical
condition or do work that includes heavy labor or long periods of sitting or standing are at
greatest risk for back problems. Emotional stress or long periods of inactivity can make
these symptoms seem worse.
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1 |
If the pain is severe, then lie down and rest for the first one to two days. Too much bed rest, however, can lead to other problem including deconditioning and weakness. |
| 2 |
Cold pack for 20 minutes, for times a day during first 48 hours may reduce the pain and spasms. A bag full of frozen peas works well for this purpose. |
| 3 |
Heating pad for 30 minutes, four times a day is often beneficial after the first 24 to 48 hours following injury. Remember, electric heating pads can burn the skin if left on long enough (never sleep on one). Everyone responds differently to heat and cold so use whichever is more comfortable for you. |
| 4 |
Over-the counter medication such as acetaminophen, aspirin, Ibuprofen or Naproxen Sodium (naprosyn) may by used following the precautions and instructions as directed on the label. If you are currently taking to medication always check with your physician first. |
| 5 |
Diminish physically demanding activities such as heavy lifting, lifting with twisting, bending forward, and sitting for long periods of time when the pain is moderate to severe. |
| 6 |
A lumbar pillow or a towel rolled up 3-4” will help support your low back while sitting and diving. A “back brace” or tape may help remind you to avoid bending a twisting during daily activities. |
| 7 |
Return to normal daily activities, as soon as the pain permits, using appropriate posture and body mechanics. |
| 8 |
As your back recovers, plan activities to get it back in shape. Gradually increase walking, swimming, and/or biking to improve overall strength and conditioning. A stronger back can help prevent future attacks of back pain. |
| 9 |
Develop appropriate posture and body mechanics. This is very important in not only relieving your current condition, but also in preventing future episodes of back pain. |
| 10 |
Smoking and high fat diets have been proven to delay dealing and increase the risk of future back injuries. |
| Lifting Heavy Object | |
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Kneel down with one leg or squatsquat, keeping the object close to your body. |
| Dressing | |
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Support your back against the wall or lie on your bed. |
| Sitting | |
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Bend at the hips, keeping your back straight and using you legs while sitting down or rising. |
| Brushing Teeth, Shaving, Applying Makeup | |
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Keep your back straight or support your body weight with one hand. |
| Moving Heavy Objects | |
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Push objects using your legs and keeping your back straight. |
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Dont bend your back when picking up objects off the floor or from low levels |
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Dont bend your back |
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Dont bend your back |
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Dont bend your back |
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Dont pull objects |
