According to a 2020 study, lower back pain is the world’s most common cause of absence from work and its most common disability. Most people have their first encounter with back pain when they’re between the ages of 30 and 50 years oldTrusted Source. This is partly due to the way the body changes with age. As you grow older, there’s a reduction in fluid between the vertebrae in the spine. As a result, discs in the spine are more easily irritated. You also lose some muscle tone, which makes the back more prone to injury. This is why strengthening your back muscles and using good body mechanics can help prevent lower back pain.
Acute back pain can last anywhere from a few days to a few weeks. Chronic back pain lasts longer than 3 months
Lower back pain has a lot of potential causes and may result in a variety of symptoms. Some of the most common symptoms include:
pain when resting or sitting for long periods
pain when lifting something heavy or bending down
pain radiating from the glutes or hips
stiffness after a period of inactivity or when first waking up
numbness or weakness
There are other less common — but more severe — symptoms. They include:
pain in the legs or feet as well as in the back
unintentional weight loss
fever
lack of bowel control
Self-care methods
Self-care methods are helpful for the first 72 hours. Contact a doctor if your pain doesn’t improve after 72 hours of home treatment.
Home remedies to consider include:
heat therapy
cold therapy
the RICE protocol (rest, ice, compression, and elevation)
over-the-counter pain medication, such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol)
a warm bath, which can often relax stiff and knotted back muscles
Sometimes lying on your back causes more discomfort. If this is the case, try lying on your side with your knees bent and a pillow between your legs.
If you can lie comfortably on your back, place a pillow or rolled-up towel beneath your thighs to reduce the pressure on the lower back.
Medical treatment
Possible medical treatments include:
medications
medical appliances
physical therapy
Medications that a doctor may prescribe include:
muscle relaxers
nonsteroidal anti-inflammatory drugs (NSAIDs)
corticosteroid injections to reduce inflammation
narcotics, which might be prescribed in the short term for severe pain or used to help treat chronic pain related to cancer
Medical appliances may include back braces or supporters.
Physical therapy may incorporate:
stretching
strengthening exercises
back or spinal manipulation
Stretches and exercises for lower back pain
Whether you’re trying to prevent lower back pain or treat current pain, these four moves are a great addition to your workout regimen. You can do them 1 or 2 times a day..
Knee-to-chest stretch
The knee-to-chest stretch relaxes the lower back, hips, glutes, and thighs.
Follow these steps:
Start by lying on your back with both legs flat on the ground.
Bend your right leg, grab your knee, and pull your knee into your body. Keep your left leg extended.
Lengthen your spine as you hold your knee in. Avoid lifting your hips.
Hold for 1 minute or however long feels comfortable.
Repeat on the other side.
Child’s Pose
Known as one of the most restorative poses in yoga, the Child’s Pose stretches the paraspinal muscles, glutes, and thighs.
Follow these steps:
With your knees on the ground, sink back to rest your hips on your heels.
Extend your arms out in front of you as you hinge at the hips, sinking your hips deeper into your heels.
If it feels comfortable, keep your arms in front and turn your palms face up. If that’s too intense, extend your arms alongside your body.
Hold for 1 minute or however long feels comfortable.
Thread the Needle
Add a twist to your stretching or workout routine with Thread the Needle, a yoga pose that targets the spine, pelvis, and hips.
Follow these steps:
Start with your knees and hands on the ground in a tabletop position. Your back should be completely flat.
Lift your right arm toward the sky.
Bring your right arm down almost immediately and insert it through the opening between your left shoulder and your body.
Extend your right arm out as far as possible to the left. Hold for 30 seconds.
Repeat on the other side.
Superman
If you’re looking for a more rigorous move, try the Superman.
Follow these steps:
Lay down with your abdomen against the ground and your arms extended out in front of you.
Lift your arms and legs. You should feel your weight shift to your lower spine.
Hold your arms and legs up in the air for 30 seconds before dropping. If 30 seconds feels uncomfortable, hold the pose for a shorter period.
When performing these moves, go slowly when possible and move with care. If you feel any pain, stop and take a rest day.
How to prevent lower back pain
There are many ways to prevent lower back pain. Taking these measures may help prevent pain altogether or lessen the severity of your symptoms if you manage to get injured.
Prevention may involve:
exercising the muscles in your abdomen and back
losing weight if you have overweight
lifting items properly by bending at the knees and lifting with your legs
maintaining proper posture
You may also want to:
sleep on a firm surface
sit on supportive chairs that are adjusted to the correct height
avoid high-heeled shoes
quit smoking if you smoke, since nicotine causes spinal disc degeneration and reduces blood flow
Also, talk with a doctor about your lower back pain. They can identify the cause and help you create a plan that works for you.
If you have severe back pain, connect with a doctor as soon as possible.
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