If you have acute low back pain, here is nice list of things you can start doing right away to get moving better and on the road to recovery.

  • Get moving! Bed rest is only recommended about 24-48 hours.  Being able to move or walk, even just for a little while, helps your body heal.  Be as active as you can without reason.  Prolonged rest can be detrimental to your recovery.  The more you move provided it gentle, little, and often, the best the results.

 

  • Avoid repetitive forward bending. Do what you need to do, but bending forward is very difficult on your posterior spine ligaments.

 

  • Avoid prolong sitting. If you work at a desk, get up and move around at least every 25-30 minutes.  Set a timer to remind you.

 

  • Avoid sitting in low or extremely soft chairs.

 

  • Avoid extreme twisting of the low back

 

  • Light exercise, especially aerobic exercise, is good assuming it does not increase your pain substantially. You can chose what work for you, and could include walking in a pool, stationary bicycle, walking outside, and hiking.  Avoid steep hills or stairs.

 

  • Cold modalities or Ice can really help in the short time and apply as needed. Use for about 20-30 minutes at a time.

 

  • Protect your back at night with appropriate support. If you are a back sleeper, make sure you put a pillow under your femurs to flex your hips and support the leg. If you are a side sleeper, make sure you at least put a pillow between your knees so that your top leg does not go below the level of the horizon.

 

  • Move as comfortable as you can, but try to limit vigorous stretching such as vigorous yoga poses. If you have leg pain, please do not perform hamstring stretches as this may increase your pain.

 

  • Early access to physical therapy has been shown to reduce the need for opioid medications, imaging, and surgery.  Getting to the right provider FIRST to help you with your pain can help save you money!