How to Best Manage Lower Back Pain

Lower back pain and spasms can be some of the most challenging injuries to manage because people generally spend a lot of time moving, lifting, twisting, and turning throughout their day. The good news about lower back pain is that it usually gets better relatively quickly as long as you avoid reinjury. If you have back pain in Glen Rock, NJ, you should visit spine specialist Dr. Kevin McElroy for medical intervention. However, there is still much you can do to manage lower back pain:

Sleep Well

Getting plenty of sleep is essential to good health, but often lower back pain keeps people from getting a good night’s rest. One way to help you get through the night without waking up 30 times with pain is to practice sleeping on your side or stomach while also using a pillow between your legs. Try placing a pillow under your knees if you find it challenging to rest on your side.

Be Mindful of Your Lower Back at Work

It’s common for office job-seekers to spend a lot of time standing and sitting throughout their day. This movement helps get through the workday without pain but often leads to more back problems down the line. Even if you are sitting for the majority of your workday, it’s crucial to maintain good posture with your knees slightly bent and feet resting flat on the floor. If possible, use a chair that allows you to alternate between leaning forward and backward throughout the day.

Exercise Your Lower Back

Once you have healed from your lower back pain, it’s vital to start a regular exercise routine. Many people find that doing exercises such as leg lifts and crunches can strengthen the lower back and help prevent future injuries. A good time to do these workouts is when you are watching television in the evening when you’re already sitting down for hours at a time.

Ice Your Back

One of the best ways to treat lower back pain is with ice. When you have an injury or acute pain, apply a bag of frozen vegetables to your lower back for about 20 minutes at a time. Use a towel between your skin and the cold pack for comfort, and try not to fall asleep on the ice pack as this may cause frostbite. Do this as needed throughout the day for relief.

Learn to Relax

Many people who experience back pain also suffer from anxiety and depression, which can be a significant setback to recovery. People tend to worry about their symptoms getting worse and prolonging treatment unnecessarily. If you find yourself worrying excessively about your health, seek a mental health professional who can help you learn to relax in a healthy way.

If you have lower back pain in Glen Rock, NJ and would like more information on how to get through your day without experiencing too much discomfort, don’t hesitate to get in touch with a spine specialist. A spine specialist will provide more information about your injuries and develop a treatment plan that works for you.