Education and Tips for your Low Back Pain
Tips for Your Low Back Pain
1. Quit Smoking
- Smoking can slow down and interfere with the healing of bones, skin and other body tissues. As a result, recovery from a back injury can be slower or less complete.
2. Positions and Activities to Help Manage Your Pain
- Pain with Sitting: If your back hurts with sitting make sure to stand up or walk around at least once every 20 minutes. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level (90 degrees).
| Back Pain with Sitting or Bending |
- Pain with Standing or Walking: If your back hurts with standing or walking make sure you sit down, round your back or perform pelvic tilts as needed to help alleviate your symptoms. Additionally, avoid wearing high heels.
| Back Pain with Standing or Walking |
3. Exercise Regularly – Get Active!
4. If your back is hurting, avoid lifting heavy objects or awkward objects.
This information is NOT meant to replace the specific care provided by your doctor or another health professional. If you have any questions about the above recommendations, please speak to your health care provider.
- If your back hurts with sitting, bending and twisting….Regular low-impact aerobic activities such as walking (flat surface), aquafit and tai chi can increase your overall cardiovascular fitness while strengthening and increasing endurance in your back. This allows your muscles to function better.
- If your back hurts with standing and walking….Regular low-impact aerobic activities such as cycling, swimming and tai chi can increase your overall cardiovascular fitness while strengthening and increasing endurance in your back. This allows your muscles to function better.
- Regardless of what positions make your back hurt, core-strengthening exercises (abdominal and back exercises) such as planks, side planks, and bird dog exercises can help specifically condition your core muscles so that they work synergistically like a natural corset for your back.
4. If your back is hurting, avoid lifting heavy objects or awkward objects.
- But if you must… let your legs do the work. Hold the weight close to your body and avoid lifting and twisting simultaneously. Ask for help if the object is heavy or awkward.
This information is NOT meant to replace the specific care provided by your doctor or another health professional. If you have any questions about the above recommendations, please speak to your health care provider.