1. Limit Bed Rest
Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.
Patients should avoid more than three days of bed rest.
2. Keep Exercising
Activity is often the best medicine for back pain. Simple exercises like walking can be very helpful. It gets people out of a sitting posture and puts the body in a neutral, upright position.
But remember to move in moderation, Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.
3. Maintain Good Posture
The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. Most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
Little things add up, you can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.
4. Strengthen Your Core
Most people with chronic back pain would benefit from stronger abdominal muscles.
The torso is a combination of many muscle groups working together .If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.
5. Improve Flexibility
Too much tension and tightness can cause back pain. Our goal in increasing flexibility is to put an equal load throughout the body from the feet all the way up to the head. One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.
6. Ditch the Brace
It’s tempting to baby your back muscles, but braces should be used sparingly. Braces are helpful for strenuous activities, like heavy lifting, but only keep them on for 15 minutes at a time if you wear a brace all day, the muscles — which should be providing stability — weaken and you will have less core strength.
7. Apply Ice and Heat
Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury — particularly if there is swelling — and then switching to heat.
But it is difficult to say if ice or heat is more beneficial. We recommend that patients use whichever they find comforting as long as their skin is protected.
8. Sleep the Right Way
The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.
9. Quit Smoking
Lighting up doesn’t just damage your lungs; it can also hurt your back.
A study recently published in the American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked.
Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue