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5 Tips to Treat Lower Back Pain

October 28, 2022

Man Suffering with lower back pain

Lower back pain can happen for many reasons. Most of the time, it happens as a result of muscle strain from overwork or intense exercise. Other times, it can be a long-term problem, like arthritis or stenosis in the spine.

Fortunately, there are ways to treat back pain, but the best intervention will depend on the exact cause of your pain. Here are five tips you can try to treat your lower back pain.

1. Take Over-The-Counter Medicine

Certain painkillers available over the counter, like ibuprofen (Advil) and acetaminophen (Tylenol). These medications work well for spinal pain, strains, and sprains. Note that you must only take them at the recommended dosage.

While ibuprofen can provide some muscle relaxing effects that can alleviate muscle strain, it mainly works by decreasing pain and inflammation. In the US, muscle relaxants are not available over the counter, so if you think you may need some, you need to consult your healthcare provider.

2. Keep Moving

In the past, doctors treated back strains and sprains by recommending bed rest. Recent research has shown this is more harmful than helpful. Continuing your daily activities as you are able actually improves blood flow to your low back which promotes healing. If a certain activity increases your pain, stop immediately. However, it is safe and even recommended to continue other daily activities and to incorporate other light exercise into your day, such as walking.

3. Apply Hot Or Cold Compress

It’s beneficial to apply a cold compress on your lower back just after it has begun hurting. The coolness can help minimize inflammation and reduce any swelling present. A cold compress also numbs the area, lessening the ache. Make sure to put a barrier between the compress and your skin, such as a towel, and only apply the cold compress for 15 minutes several times a day.

You should try a hot compress if the pain continues and doesn’t seem to ease. You can start with a hot shower or bath to relax your back muscles. Then, you can apply a heating pad or compress to your lower back. The heat will help soothe the pain.

A hot compress might not be the best choice for children and older adults with sensitive skin. The warmth may be too much and burn the skin. You can also ask your healthcare provider if you’re unsure whether you need a hot or cold compress.

4. Improve Your Posture

Often, improper posture leads to low back pain. Try modifying how you sit and stand to find some relief.

Change how you sit at your desk if you remain seated for long hours at work. While working, follow these tips:

  • Ensure that your head, hips, and shoulders align while sitting
  • Elevate your computer monitor to be at eye level to keep your neck in alignment
  • Position your knees at a 90-degree angle and keep your feet flat on the floor
  • Use an ergonomic chair and adjustable desk
  • Take breaks so that you are not sitting for more than two hours at a time
  • Do a few stretches or walk around after each task

These changes help alleviate pain and encourage you to form better habits while working. They can improve your posture and prevent the pain from returning.

5. Consult A Physiatrist

If your pain persists after a week of at-home care, it’s time to see a healthcare provider. Consulting a physiatrist is recommended for acute lower back pain.

A physiatrist is a physician specializing in treating conditions that involve the:

  • Muscles
  • Bones
  • Joints
  • Nerves
  • Brain, and
  • Spinal cord

In addition, they focus on pain management for conditions affecting these parts of the body as well as injury prevention.

A good physiatrist may recommend various intervention options to a patient with lower back pain. First, they will conduct different tests to see what’s causing your pain. For example, lower back pain on your right side might be from kidney stones or from a muscle strain, but tests are needed to determine the exact cause.

Then, they will recommend the best treatment for your specific condition, like spinal injections, physical therapy, and prescription medication.

Lower Back Pain Treatment Near Me

Effective lower back pain treatments include painkillers, cold and hot compresses, mild exercise, and posture improvement. But if those usual remedies don’t work and the pain continues, it’s best to see a doctor.

At Delaware Back Pain & Sports Rehabilitation Centers, our physiatrists are experts in their field and help patients with any range of conditions from lower back pain to concussions.

To schedule an appointment with us, call us at (302) 529-8783 or fill out our appointment request form. We have locations in Newark, Middletown, Wilmington, Milford, Dover, and Smyrna, for your convenience. We look forward to treating your low back pain and getting you back to your life pain-free!

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Foulk Road
2006 Foulk Road, Suite B
Wilmington, DE 19810
Phone: (302) 529-8783
Fax: (302) 529-7470

Middletown
124 Sleepy Hollow Drive, Suite 204
Middletown, DE 19709
Phone: (302) 376-8080
Fax: (302) 378-1684

Riverside
700 Lea Blvd., Suite 102
Wilmington, DE 19802
Phone: (302) 764-2615
Fax: (302) 762-4076

Smyrna
29 N. East Street
Smyrna, DE 19977
Phone: (302) 389-2225
Fax: (302) 389-1003

Omega
87 Omega Drive, Building B
Newark, DE 19713
Phone: (302) 733-0980
Fax: (302) 733-7495

Dover
1006 College Road, Suite 201
Dover, DE 19904
Phone: (302) 730-8848
Fax: (302) 730-8846

Glasgow
2600 Glasgow Avenue, Suite 210
Newark, DE 19702
Phone: (302) 832-8894
Fax: (302) 832-8897

Milford Office (Air Park Plaza)
915 North DuPont Blvd, Suite 104
Milford, DE 19963
Phone: (302) 491-4487
Fax: (302) 491-4635

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Staffed by certified physiatrists, chiropractors, psychologists, and therapeutic rehabilitation specialists, we provide pain relief for many types of bone, joint, nerve conditions. Our interventional pain management specialists (PM&R) treat closed head injuries, stroke, concussion, whiplash, dizziness, headaches, sciatica, disc problems, back & neck pain, joint stiffness, sleep apnea, muscle spasm, fibromyalgia, arthritis, neuritis, bursitis, and more.  We also treat job related injuries and injury from auto accident, sports or a fall at home.  As experts in Pain Medicine, our doctors provide surgical and non-surgical solutions including trigger point injections, epidural injections, nerve block, spinal cord stimulation, intrathecal spinal pump implant, PRP therapy, Graston® technique, Prolotherapy and more.  Serving Wilmington, Newark, Middletown, Smyrna, and Dover, Delaware.