Quick Lower Back Pain Relief Program

Avoid prolonged bed rest. Get up and walk around as much as you can tolerate to keep muscles and joints loose and promote blood flow.

“For most types of back pain, it’s inactivity and bed rest, that does more harm than good.”

Apply ice to the injured area for 15-20 minutes at a time, with a towel between the ice and skin. Repeat multiple times daily.

“Ice is really good for taking down inflammation and pain, especially with a new or acute injury.”

Lie on your back with hips and knees bent and pillows under knees, or lie on your side with knees bent and a pillow between them. Avoid sleeping on your stomach.

“Sleeping on your stomach places a strain on your back and spine.”

Switch to moist heat application (e.g., hot shower) for 15-20 minutes multiple times daily to relax muscles and increase blood flow.

“Heat will help with issues like stiffness, muscle spasms and aches.”

Perform gentle stretches to reduce tension and improve range of motion. Stop immediately if you feel any pain.

“The benefits of stretching are almost limitless, but the ones were looking for are reducing tension in muscles supporting the spine, and improving range of motion and overall mobility.”

Continue moving as much as you can tolerate, avoiding activities that worsen the pain.

“Obviously though, you’ll want to skip those activities that make your back pain worse, but try to stay as active as possible.”

If pain is severe, debilitating, or not improving after a few days, consult a chiropractor or doctor. Consider the long-term costs of *not* seeking help, such as reduced quality of life and higher medical bills.

“For those injuries that are more serious, such as an injury that’s causing sharp, debilitating pain or sciatica, you need to get it check out immediately by a chiropractor or doctor.”