Treatment

Rest your back by avoiding activities that aggravate your pain. Limit your bed rest to no more than two days, as prolonged bed rest can weaken your muscles and worsen your pain.

Rest

Exercise and Physical Therapy

Gentle stretching and strengthening exercises can help alleviate lower back pain. Physical therapy can also be helpful in restoring range of motion and improving strength.

Ice and Heat Therapy

Apply ice to the affected area for the first 48 hours after the onset of pain to reduce inflammation. After 48 hours, switch to heat therapy to relax tight muscles.

Pain Medication

Over-the-counter pain medications such as acetaminophen, ibuprofen, or naproxen can help alleviate pain and inflammation. However, these medications should only be used as directed and under the guidance of a healthcare professional.

Prevention

Regular exercise can help strengthen your back muscles and prevent injury. Engaging in physical activity on a consistent basis, typically several times per week or more.

Exercise Regularly

Use Proper Ergonomics

Whether you're sitting at a desk or driving a car, make sure your workspace is set up properly to avoid straining your back.

Lift Carefully

When lifting heavy objects, lift with your legs and not your back. Keep your back straight and your feet shoulder-width apart.

Main a Healthy Weight

Maintaining a healthy weight involves eating a balanced diet, controlling portion sizes, staying hydrated, and getting regular physical activity. It is important to make healthy lifestyle choices and to be mindful of what and how much you eat in order to achieve and maintain a healthy weight.

Remember

.....to always consult with a healthcare professional before beginning any new exercise program or trying new treatments for lower back pain.

Dr Arjun Pradhan

Physiotherapist