Manage Low Back Pain at Home


Chill it. 
 "Even though the warmth feels good because it helps cover up the pain and it does help relax the muscles, the heat actually inflames the inflammatory processes," she says. After 48 hours, you can switch to heat if you prefer.

Keep moving.

"Our spines are like the rest of our body -- they're meant to move," says Southlegpaincenter. Keep doing your daily activities. Make the beds, go to work, walk the dog.
Once you're feeling better, regular aerobic exercises like swimming, bicycling, and walking can keep you -- and your back -- more mobile.

Stay strong.

"They help you maintain the proper posture and alignment of your spine," Southlegpaincenter says. Having strong hip, pelvic, and abdominal muscles also gives you more back support.
Avoid abdominal crunches, because they can actually put more strain on your back.

Stretch. 

Don't sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. "Because most of us spend a lot of time bending forward in our jobs, it's important to stand up and stretch backward throughout the day,"

Think ergonomically. 

Design your workspace so you don't have to hunch forward to see your computer monitor or reach way out for your mouse.
Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.

Watch your posture. 

Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects.

Wear low heels. 

Exchange your four-inch pumps for flats or low heels (less than 1 inch). High heels may create a more unstable posture, and increase pressure on your lower spine.


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