Antara

Management of Frequent Lower Back Pain

Lower back pain that is not the result of injury or disease can often be improved with some simple treatments and a few changes in your habits, including:

Stay Active: Staying off your feet for too long can actually worsen your lower back pain. Try to resume your normal daily activities like walking and other exercises as soon as you can.

Avoid Prolonged Standing, Sitting and Heavy Lifting

Use A Raised Object: If you have to stand for a long time, stepping on a raised object (such as a staircase, a stone or a block of wood) with one foot and periodically alternating with the other foot may be helpful.

Maintain Good Posture: Always sit up straight by ensuring your back and head form a straight line to the ceiling. You can use a support, such as a rolled-up scarf or towel, at the base of your spine while sitting. This will help you remember to sit up straight and provide you with some stability.

Lift With Your Knees: When lifting a heavy object, keep your knees bent and tighten your abdominal muscles to reduce strain on your lower back.

Hot Water Bottle or Heat Pad: These can provide some temporary pain relief. When using a Hot Water Bottle, ensure it is tightly closed and padded with a cloth bag to prevent skin burns.

Use Pain Medication: These include Deep Freeze Spray or other appropriate gels and creams for use when your pain becomes severe.

- The pain does not go away, even at night or when lying down.
- The pain is spreading to other parts of your body.
- The pain is accompanied by other symptoms such as fever or weakness in the legs.

- Stay Active: Staying off your feet for too long can actually worsen your lower back pain. Try to resume your normal daily activities like walking and other exercises as soon as you can. 
- Avoid Prolonged Standing, Sitting and Heavy Lifting 
- Use A Raised Object: If you have to stand for a long time, stepping on a raised object (such as a staircase, a stone or a block of wood) with one foot and periodically alternating with the other foot may be helpful. 
- Maintain Good Posture: Always sit up straight by ensuring your back and head form a straight line to the ceiling. You can use a support, such as a rolled-up scarf or towel, at the base of your spine while sitting. This will help you remember to sit up straight and provide you with some stability. 
- Lift With Your Knees: When lifting a heavy object, keep your knees bent and tighten your abdominal muscles to reduce strain on your lower back. 
- Hot Water Bottle or Heat Pad: These can provide some temporary pain relief. When using a Hot Water Bottle, ensure it is tightly closed and padded with a cloth bag to prevent skin burns. 
- Use Pain Medication: These include Deep Freeze Spray or other appropriate gels and creams for use when your pain becomes severe. 
- Contact your Health Navigator if:
 - The pain does not go away, even at night or when lying down.
 - The pain is spreading to other parts of your body.
 - The pain is accompanied by other symptoms such as fever or weakness in the legs.