1. Stay Active
Bed rest makes back pain worse. Gentle movement like walking or swimming keeps muscles active and speeds recovery.
2. Apply Heat or Ice
Ice reduces inflammation in the first 48 hours of acute pain. After that, heat relaxes tight muscles and improves circulation.
3. Strengthen Your Core
Weak core muscles put excessive strain on the spine. Simple exercises like bridges, planks, and pelvic tilts build core strength safely.
4. Improve Your Posture
Poor posture at a desk or while looking at a phone strains the spine. Keep your screen at eye level and use a lumbar support cushion.
5. Sleep Position Matters
Sleep on your side with a pillow between your knees. Avoid sleeping on your stomach which strains the neck and lower back.
6. Over-the-Counter Pain Relief
Ibuprofen or naproxen reduce inflammation and pain effectively for short-term use. Always take with food.
7. Stretch Every Morning
Gentle stretches like knee-to-chest, cat-cow, and hip flexor stretches reduce morning stiffness significantly.
When to See a Doctor
See a doctor immediately if you have numbness in the legs, loss of bladder control, pain after a fall, or pain that does not improve in 6 weeks.
Book an orthopedic consultation at Medlink Access for professional back pain assessment.