Pain-relieving options may be explored, but if your back pain does not seem to be improving, consider experimenting with different ways to ease it throughout each day.

  • Lifting objects that are excessively heavy is not a good idea. Lift from your knees, tighten your stomach muscles, and keep your head down and in line with your spine. When lifting, avoid twisting.

  • To treat muscle pain, use a foam roller. These have the appearance of thick pool noodles. Roll the foam roller beneath your back while lying down on a flat surface. When utilizing a foam roller on the low back, exercise caution. Make sure your body is slightly angled to the side to avoid hyperextension of the low back. This can clog the joints and create pain over time. Slightly leaning to the side can assist in alleviating the discomfort and risk.

  • Set up a workstation that is ergonomically proper.

  • While sitting, make sure you have adequate lumbar support. Because when you’re in a sitting position for a long period of time, that can cause low back pain. A chair with strong lumbar support might help you avoid this.

  • Walk around for a moment and stretch every hour or so. Lower back discomfort affects millions of people due to causes such as a job, injury, sports and exercise, prolonged standing, or chronic illnesses. The lumbar area, or lower vertebrae, is prone to discomfort and muscle weariness.

  • Learning how to sleep effectively is one component of taking care of your spine. Some of these postures may take some getting used to, but adjusting your position and supporting your back will help you in the long run.

  • Invest in a comfortable mattress and pillows, adopt a supportive sleeping position, and take some precautions to ensure a good night’s sleep if you have back pain. Sleep aids can help in the relaxation of muscles and the resetting of pain receptors, allowing you to wake up pain-free.

  • Learn how to properly lay down, and raise up out of bed. When you get into bed incorrectly, you can strain or even injure your lower back. When you need to lie down, use the “log roll.” Take a seat on your side of the bed, about where you want your buttocks to rest when sleeping. As you raise your legs, lower your torso to the left or right side. Roll from your side to your back in a careful motion to sleep on your back. Use your leg on the opposite side to help you turn to the side you wish to roll onto, to get to the other side. Push yourself onto your side by pressing that foot down.

  • To avoid straining your back, learn to move in slow, deliberate movements.

  • Try sleeping curled up on your side. Sleeping in this position with your knees drawn up can help ease lower back pain. While lying on your side, place a king-sized pillow or a body pillow between your legs. Bring both knees up to a comfortable posture by bending them. Curve your spine as little as possible. Place the pillow between your ankles and knees at the same time. A pillow can help balance your hips, pelvis, and spine while also reducing tension. A thick pillow is good for sleeping on your side.

  • Switch sides halfway through the night—alternate which side you sleep on if you’re a side sleeper. Sleeping on the same side of the bed all night can lead to muscular imbalance and soreness.

  • Women who are pregnant should sleep on their sides rather than their backs. When you lie on your back, blood flow to the fetus is restricted. When you lay on your back, put a pillow beneath your knees. This action flattens your back and eliminates a big arch in the lower back. In just a few minutes, it can ease the pain. If you sleep on your back and side, a supporting cushion can be pulled under your knees or between your legs when you change positions. For further support, lay a small, rolled-up towel beneath the small of your back.

  • Avoid sleeping on your stomach. Sleeping on your stomach can put a strain on your lower back and cause a twist in your spine that is uncomfortable. If a cushion for your head puts your neck or back in a stressed position, avoid using it. Stomach-sleeping on a massage table may help some people with lower disc bulges.

  • By removing your ordinary cushion and wrapping an aviation pillow around your head, you may create this experience at home. This prevents the neck twist by keeping your face straight down during the night. You can also join your hands over your head and rest your brow on top of them.

  • Check to see if your mattress has been in your possession for more than eight years. If that’s the case, it’s probably time for an upgrade. Over time, the components in a mattress degrade and become less supportive of your back and body. [8] There is no such thing as “the best” mattress for persons who suffer from back pain, so try out a couple before making a purchase to see which one is most comfortable for you. Firm mattresses are preferred by certain people, whereas soft mattresses are preferred by others. (For some people, a foam mattress is more comfortable than a typical innerspring mattress.) Choose a mattress store with a money-back guarantee and a return policy. You may want to return the mattress if your back discomfort does not get better after a few weeks of sleeping on it.

  • Make your current bed more supportive. If you can’t direct funds towards a bed right now, plywood slats can help you make your current bed more supportive. Place these between your mattress and box spring. Your mattress can also be placed straight on the floor.

  • Invest in some supporting pillows. Choose one that fits your sleeping style, whether it’s a side or back pillow. If you sleep on your side, use a body pillow or a king-sized pillow between your legs.

  • Before going to bed, use heat to ease low back pain. Heat relaxes your muscles, which might help you get rid of lower back pain. Heat is more effective than ice in treating persistent back pain. Before getting into bed, take a 10-minute warm shower. Allow the warm water to cascade down your lower back. Alternatively, before going to bed, take a hot bath. Apply heat however you choose, for 15–20 minutes.

  • When you get into bed, do some deep breathing exercises. Deeply inhale and exhale, at first audibly. Visualize each of your body’s muscles relaxing. Imagine yourself in a peaceful and relaxing environment, like at the beach, in the woods, or even in your own room. Think about the details of this location. To envision what it’s like to be in this tranquil area, use all of your senses — sight, hearing, touch, taste, and smell. Unwind in this soothing environment. A guided sleep meditation can be downloaded to your smartphone or played on your PC.

  • Before going to bed, avoid large meals, alcohol, and caffeine. Acid reflux can be caused by eating a large meal close to bedtime, and this might keep you awake. Limit alcohol intake because it disrupts REM sleep, which is crucial for feeling relaxed and rejuvenated when you wake up.

  • Sugar shouldn’t be consumed within a few hours of going to bed because it can prevent restful sleep.

  • Before going to bed, apply an analgesic rub to your lower back. They can provide your muscles with a nice feeling of warmth and relaxation.

  • Don’t spend too much time in bed. Long periods of bed rest can cause muscle stiffness and worsen back discomfort. Do not stay in bed for too long unless your doctor advises differently.

  • If you’ve been injured, it is critical that you get up and move around as soon as possible. Getting up even once every several hours will help and too prolonged bed rest will weaken the muscles and lengthen the time it takes to mend and heal.

  • Before returning to your normal physical activity, always consult your doctor. If you try to accomplish too much too quickly, you risk reinjuring yourself.

Consult a physician. With correct self-care measures, acute back pain should improve on its own. Schedule an appointment with your doctor or physical therapist if your back discomfort does not feel better after four weeks. If you are in the Asheville NC are and you are in need of an assessment for physical therapy, we’d love to assist you on your healing journey.

CONTACT 1on1 Physical Therapy TODAY!

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