According to the World Health Organization, low back pain has the highest prevalence globally among musculoskeletal conditions and is the leading cause of disability worldwide.
The good news is that ninety-nine percent or more of people with low back pain do not have a serious cause. Lower back pain is treatable, and most people feel better within a few days or months.
There are many conservative, non-invasive treatments you can try to help alleviate your back pain before more serious measures are considered.
Relieving low back pain at home
Acute or short-term back pain can typically be treated at home with self-care. Here are a few simple approaches you can try on your own:
- Maintain a healthy activity level. We used to think bedrest was the best way to treat back pain. But it has since been found that staying in bed may prolong your symptoms. A low activity level can leave you in a weakened state, increasing pain, stiffness and inflammation.
Try to resume normal activity, though you may want to make temporary modifications and avoid vigorous exercise or movements that can worsen pain, like bending, lifting or twisting. Gentle stretching, walking and exercises that strengthen core or abdominal muscles are effective ways to help ease low back pain.
Check with your physician before starting an exercise program and get a list of helpful exercises.
- Apply heat or ice. Cold therapy helps most right after you experience pain through the first 2 days. Afterward, heat will likely give you more pain relief. Plus, heat can help with stiffness and loosen up your muscles and joints. Try a heating pad, electric blanket or warm bath or shower for relief.
- Get comfortable sleep on a quality mattress. Sleeping on your side with a pillow between your knees can help reduce pressure on your lower back and align your spine, hips, and pelvis. Try using a medium-firm mattress to add support and reduce pressure on your spine.
If you have back pain that prevents you from sleeping, you should consult your primary care doctor or a spine specialist.
- Take over-the-counter medications carefully, as needed. To help relieve pain and reduce swelling, some over-the-counter medications designed to relieve pain and/or reduce inflammation may help. Common medications used to alleviate low back pain include non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, and acetaminophen. Speak with your pharmacist or provider before taking any new medication.
If your symptoms do not improve after a few weeks, see your provider to rule out any serious underlying health conditions. You can also discuss other treatment options for lower back pain such physical therapy, massage therapy, chiropractic care and acupuncture.
Conservative treatment options for low back pain
The most common way to treat low back pain is through holistic therapies, including massage, stretching and strengthening exercises. By improving your strength, posture and overall spine health, you can avoid more serious medical intervention.
Physical therapy
For many people, physical therapy is the least invasive and most effective way to recover.
Physical therapy is commonly prescribed to help improve strength, which in turn can relieve pain and discomfort. In addition to gentle stretching and strengthening exercises, physical therapists may use other techniques to reduce pain, including applying heat, cold and even electrical stimulation to the body.