Causes of lower back pain and leg pain when standing can vary. Low back pain may be the result of something as simple as lifting the wrong way or slipping on a water spill. Joint problems such as slipped or herniated discs may also cause low back pain. The most frequent cause, though, is an injury, strain, or spasm. Such back pain is often caused by incorrect posture.
Low back pain hits an average of 6 million Americans annually, many of them senior citizens. Happily, most low back pain can be treated easily. We begin with two body positions that relieve low back pain.
Reclining Position for Low back Pain
Treat low back pain beginning with the reclining position.
- You will need two pillows.
- Recline on the floor, a pillow under each knee. Bending your knees will take pressure off of your back.
- Relax in this position for 30 minutes.
Sitting Position for Low Back Pain
Treat lower back pain by sitting rather than resting in bed.
- You will need a straight back chair
- You will need to keep your feet flat on the floor. If your legs are too short to do so, place a low box or footstool under your feet.
- Read or watch television for 30 minutes, maintaining good posture.
In addition to choosing positions that fend off low back pain, you will want to choose muscle treatment.
Muscle Treatment for Low Back Pain
- Heat: Heating pads relax lower back muscles, relieving pain. Turn your heating pad to low or medium, and apply it for no more than 30 minutes at a time.
- Ice: An ice pack will reduce the muscle and joint inflammation of low back pain. Apply an ice pack for up to 30 minutes at a time. Alternate ice and heat for best results.
- Massage: Massage will relieve your low back pain by soothing and relaxing the muscles. An electronic massage cushion is good if you don’t have access to a professional masseur or masseuse.
Exercise Treatment for Low Back Pain
Regular back pain exercises can prevent low back pain. It can relieve back pain, too, returning you to your interrupted life sooner.
- Warm-up is essential before exercise for low back pain. Gently stretch, or take a short, relaxed walk.
- Select a back pain exercise regimen meant specifically to strengthen back muscles that support the spinal column.
- Cool down after every exercise period, using the same gentle stretching or short walk.
Medication Treatment for Low Back Pain
Avoid narcotic back pain medication unless it becomes essential. Many over-the-counter medications will ease low back pain. Drugs such as aspirin, naproxen, ibuprofen, and acetaminophen can help. If they do not give relief within a few days, see your physician.
Prevention Treatment for Low Back Pain
Prevention is not, of course, a treatment per se. If you prevent straining your lower back, however, you will avoid most low back pain.
- Use proper lifting techniques when lifting or moving heavy objects.
- Involve your whole body when turning.
- Push, don’t pull, when moving heavy objects.
- When traveling, take time for short breaks with brief walks.
- Relax back muscles throughout the day with gentle stretches.
- Wear sensible shoes with low to medium heels.
You can fend off low back pain with these tips, but be sure to see your health care provider before relying on them.
Browse this site for more advice and help in treating your low back pain.