Tips for Dealing with Lower Back Pain

Many people experience lower back pain which can affect daily life both physically and emotionally. Back pain can be difficult to manage, but with the correct information and support, it can be easier to deal with. Lower back pain can come and go, and sometimes, the best treatment is preventative. This article will provide valuable information to help lower back pain and how to best manage it.

Causes of Lower Back Pain

  • Stress
    Stress affects the lower back negatively by increasing muscle tension, which can result in pain. If you are experiencing back pain after a stressful time or circumstance, you should focus on finding ways to decrease the stress in your life.
  • Overuse
    Suppose you experience lower back pain after an intense exercise that involves extreme flexibility. In that case, this is likely because your muscles aren’t prepared or relaxed enough to handle this level of exertion. It is important to warm up thoroughly before strenuous exercise.
  • Poor Posture
    If you slouch or slump forward in your chair, this can lead to lower back pain. Sitting in an office chair with poor posture can negatively affect your back. You should be aware of your posture when sitting and when standing to minimize low back pain.
  • Illness
    Sometimes, when our bodies are suffering from an illness or a virus, we can experience low back pain. Usually this muscle soreness is temporary and goes away when our bodies fights off the illness.
  • A Recent Injury to the Back
    If you suffer from lower back pain after an injury to the back, it might be because there is significant inflammation of the muscles in your back. As a result of the injury, these muscles may need time to heal for you to return to feeling normal.
  • An Underlying Condition
    In some cases, lower back pain can be caused by an underlying condition, such as arthritis. In other cases, it is a result of lifestyle choices. If you have been diagnosed with an underlying condition, there are lifestyle modification tricks to help alleviate your symptoms.

10 Tips for Dealing with Lower Back Pain

1. Keep a Journal
If you suffer from lower back pain, it can be challenging to determine whether it is a recurring problem or if there is an underlying pattern. By keeping a journal of your activities and how you have been feeling, it may be easier to determine specific activities that trigger pain. If you are unable to resolve the problem yourself, then your doctor may be able to examine the patterns in your life and suggest some ways in which you can change things for the better.

2. Improve Sleep Patterns
Without adequate sleep, your body will not be able to rest. This can increase muscle tension. If you are unable to get the right amount of sleep, you can suffer from low back pain. It is essential if you suffer back pain to try to optimize your sleep schedule.

3. Take a Break
Avoid any activities that require extreme exertion or activities that put a lot of stress on your back. Maintaining a healthy lifestyle by getting exercise is important, but sometimes our bodies need time to heal. Taking a break from high exertion activities may help your back pain.

4. Consult a Doctor
If you experience lower back pain for over a month, then it’s best to consult a doctor. Most back pain will resolve on its own, however for back pain that persists, it may be best to talk to your doctor. In some cases, your doctor may prescribe medication to relieve the pain; in others, they might advise that no treatment is necessary and you should focus on living as normally as possible.

5. Eat Healthier
If you eat unhealthy foods or consume too much alcohol, then this can create tension throughout your body and cause back pain. Focus on high protein, low carbohydrate foods to help provide adequate nutrition for your body. Avoid sweets and highly processed foods.

6. Avoid Being too Active
Over-exertion is a frequent cause of low back pain. If you push yourself too hard, it can result in tension and pain in the muscles of your lower back; if possible, avoid these kinds of activities. You should also avoid lifting heavy objects with poor technique.

7. Increase Core Strength and Flexibility
Having a strong and flexible core is important maintaining a healthy back. Doing core strengthening exercises and working on low back and leg flexibility is important. Many people who suffer from lower back pain have a weak core and poor flexibility. Yoga or pilates are excellent options to strengthen your core and improve flexibility.

8. Reduce Stress
Stress can worsen back pain if you cannot get enough rest. Relax by spending more time doing things you enjoy and spending time with people you care about. Avoid alcohol if you feel stressed.

9. Perform Manual Therapies
There are many kinds of manual therapies that can be done at home to help with back pain. These include massage therapy, stretching, heat therapy, and cold therapy.

10. Stretch
When muscles are tight, they are more likely to cause pain. Tight muscles in the legs, core, and back can worsen back pain. You should stretch your muscles daily by taking 5–10 minutes to do a few quick exercises.

Lower back pain is not uncommon, and in many cases, seeing a specialist is necessary to help alleviate the pain. If the tips listed above have not resolved your pain and you’re based in Dallas, consider consulting Dr Michael R Wheeler, MD orthopaedic spine surgeon.


Dallas Orthopedic Spine Surgeon
Dr Michael R Wheeler, MD
Orthopedic Spine Specialist Procedures