Change positions regularly to give your muscles the rest needed to support you better when you return. If you’re sitting, stand up. If you’re bending over, stand and arch backward. A 60-second break every 20 minutes is ideal.
It’s important to keep your body’s circulation working well. This helps to increase healing. If pain arises take breaks as needed.
Should your pain become severe, apply ice to the area for 20 minutes. Do not put directly on the skin.
If your lower back pain began recently due to an injury, or for no known reason, here are some tips you can follow to help bring some relief.
** IMPORTANT **
Numbness of tingling in the leg(s), toes, or saddle region (groin).
If you ever aggravate your pain or feel it is worse than normal, ice can help to decrease the inflammation and pain.
You can purchase an ice pack in any pharmacy or Target.
Do NOT put ice packs directly onto the skin (especially if you are older). Use a pillow case or t-shirt to act as a barrier between your skin and the ice pack. This prevents frostbite.
The best position to be in when experiencing a lot of pain is…
You can unknowingly aggravate your back pain. These are some things to avoid.
These tips are not to act as a substitue in participating in a program with your physical therapist, especially if your pain is severe, the are MUSTS to a healthy recovery.