It all started in October of 2013. I came home from the office and went upstairs to change out of my work clothes. We had family over for dinner, so I tried to multitask by taking off my pants while walking to my closet. Such a bad idea. As I stepped one pace closer to the closet with my foot still in the pant leg, my foot slipped from under me and it was like a slow motion cartoon scene. Both feet went out in front of me and luckily my hands went out quick enough to stop my head from hitting the floor, but my butt got the brunt of the pressure.
I sat there for what felt like a few minutes, then picked myself up, got dressed and went downstairs to my dinner guests. I quietly told my husband what happened, he said to ice the area, and I blew it off like I always do.
Fast forward to 2014 with one of my new year resolutions being to run 3 5Ks every quarter. I ran every weekend, beating my time each lap around the neighborhood. One particular Saturday I was exhilarated that I beat my best time yet again. I ran inside the house to tell my husband and then, as I walked upstairs to get changed, my back stiffened – to the point I couldn’t move.
Fast forward 2 x-rays and an MRI – I had a severely herniated disc between my L5 and S1 – right at the bottom of my spine, where I fell that night back in 2013. My dream of running those 5Ks went out the window, and instead of training for the races I was in and out of physical therapists’ offices, chiropractor offices, acupuncturist offices, numerous injections to each of my facets…to no avail.
Effective Ways to Manage Lower Back Pain
I don’t want surgery so I knew I needed to find ways to manage my lower back pain. After years of trying out everything under the sun, here are the 5 ways that have helped alleviate a lot of the discomfort. Please note that I am not a doctor, just someone who has been dealing with chronic lower back pain for about 4 years and will try just about anything aside from pain medication to make life a bit less painful.
HEAT OR ICE – OR BOTH?
I used to be confused as to if I should use heat or ice if my back hurt. Now I know that I should use heat before I am going to stretch – which is so important, and I will talk about it in-depth later. The heating pad loosens up my back muscles, allowing them to be a bit more pliable.
I use ice for about 15 – 20 minutes at a time if my back bothers me after exercising or just randomly throughout the day. Ice is a natural anti-inflammatory, but only lasts so long before it starts to ache again.
PATCHES, SALVES AND SPRAYS
Salon Pas has come a long way since the days of smelly ointments and patches. I was sent a package from Salon Pas back in December and when I opened the box, it was like I was opening a Christmas gift! I was so excited to try the different products out. The patches with the lidocaine work the best for me, but I’ve heard great things about the other patches as well as the spray. Read the directions to see how long you can keep the patches on.
STRETCHING & EXERCISE
One of the most important things I learned while at the different physical therapy offices was that stretching is key. Once my back tightens up, it’s all over. There are so many different stretches that you can do, depending on the particular area of your back you want to work on.
I personally love going to pilates as it is a combination of stretching and toning. With the combination of resistance from the springs and body weight, I feel that the different exercises and stretches have significantly helped me strengthen my core, therefore protect my back from further damage.
ASSESS YOUR WORK AREA
I sit for hours at a time in front of a computer screen. Sitting down causes a lot of weight to land on my lower pack and tailbone. There are a few changes you can make to create the most comfortable working conditions possible.
Standing Desk Anyone?
It sounds weird at first, but swapping out your conventional desk for a standing desk may make all the difference. Standing alleviates the pressure that would normally be placed on your lower back.
Musical Chairs
There are a handful of different desk chairs out there that can make your workday that much more comfortable.
Office chair with lumbar support – These chairs are the most commonly found. They look like traditional desk chairs, but offer additional support to your lower back in the form of a bump out/curvature. You can try out one of the attachable back supports before investing in a new chair – to see if it truly does help you.
Yoga ball chair – These chairs are the most “fun”. The chair is quite interesting looking (as in not the most aesthetically pleasing) and you need to measure to see that once you are sitting on it, that you can comfortably reach the desktop with your hands in the proper height for typing, etc. The yoga ball challenges your balance and helps to strengthen your core – imperative to strengthen your lower back. It wasn’t my personal favorite but I know a lot of people who swear by it. My younger son loves to steal the ball and play with it in the play room (as in dodge ball style).
Kneeling desk chair – I’d heard about these before, and after already trying the other two types out, I figured what did I have to lose? I ordered one that actually matched quite nicely with my office from Amazon. I am so happy with this chair. It allows me to shift the weight and pressure from my lower back forward to my knees. I noticed that my posture is positively affected as well, since the seat is tilted forward, I tighten and simultaneously strengthen my core.
ELECTROSTEM
When my sciatic is acting up, I reach for our electro stem machine. What is an electro stem machine, you may ask? There are many different types of these machines out there, but the basic gist is that it produces and releases electric current to stimulate the nerves for therapeutic purposes.
I just adhere the little patches to the areas that ache the most, lay down on my bed and either continue working on my laptop, read a magazine or a book or watch HGTV. This little machine does wonders for me by promoting blood flow to the areas that are so tender due to pinched or aggravated nerves.
Do you happen to know any one with lower back pain? If so, what do they do to help manage the pain?
Susan says
Hope you are feeling better
Isabelle says
These suggestions are really useful….going to keep them in mind as I get later through my third trimester of pregnancy where back pain is supposed to be quite common 🙁 I hope you’re okay!
Dana says
Thank you Isabelle! Lower back pain is common in the 3rd trimester but hopefully you won’t experience it 🙂 Do you know what you’re having?
Angel says
Hi Dana, This post is really helpful. I have a chronic back pain and I’m always looking for a good and effective way to lower it. For me the best thing so far is stretching. I see that you go to pilates, did you try yoga? Angel
Dana says
Hi Angel! I am so glad you find the post helpful! I agree with you that stretching helps A LOT! I haven’t tried yoga, but am open to learning which stretches work best!
Eddie Canales says
Hello Dana, lower back pain is one of the major pain problems now days. Many people get hopeless due to this pain. These tips are looking very effective; I will surely share these tips with my mother. Thank you so much for sharing this blog.
Eddie Canales says
Hello Dana, Lower back pain is common to every person. So these home remedies are really useful. I like these tips and surely I will share it with my friends and family. I love your blog. Thanks for sharing such an awesome blog.
Dana says
Thank you Eddie for the kind words about my blog 🙂
Andrew Studd says
I think going to the gym and workout the back to strengthen the muscle is a good way to get rid of back pain
Dana says
I agree with you, Andrew! I’m trying!
Kathleen E. Judge says
Hello Dana, But can i do this while i have inflamed nerve ?
Dana says
Hi Kathleen! I would recommend listening to your body but I did stretch and ice when I had an inflamed nerve.
Orthofeet says
All great suggestions, but you forgot to mention proper footwear! The right type of shoe can go a long way toward relieving back pain. Here’s a look at how: https://www.orthofeet.com/collections/back-pain-shoes
Dana says
You are 100% right! I’ve been wearing supportive slippers around the house as opposed to barefoot and it has made a huge difference on lessening the back pain.
Cherice Williams says
Hey Dana!
Thank you so much for the advice. Like a few of your readers I found most my success with stretching and lite yoga movements as well.
Thank you again!!
Rebecca Pfanner says
These are really helpful tips! I’ve been struggling with low back pain for over a year after my car accident. I know I’m in dire need of a new office chair. I love the idea of pilates! My physician has me doing so many core exercises so I picked up yoga again 🙂
Dana says
Yoga is amazing for core strengthening! I hope your back feels better!
Micheal Fisher says
Love to read this article. Thank you so much for sharing this post with us, It gives me some great Information that I’m looking for 🙂
Alex says
Nice tips, sometimes you go to physiotherapist it works but sometimes there is no benefit going to them then these tips might help which you have shared, thanks
Michael says
Nice Article. thank you for Sharing this. i have enjoyed to reading this. its more worthy for those who are suffering from back pain problem.
Lisa Carden says
Stretching & exercise is the best way to manage lower back pain even it has no side effects but before trying anything at home, I will suggest making an appointment to a chiropractor at least once to check out it is not any major injury. Thanks for helping people!!
Louis wilson says
Hi, nice blog. These are the healthy ways to stay healthy and losing lower back pain. Very helpful tips.
Dana says
Thank you, Louis!
chiropractor says
Since our nerves connect to the spine and radiate throughout our body, then ensuring spine health is critical to our overall well-being.
Afton Jackson says
I like that you mentioned that patches and salves are still effective. We could use some help from a back pain chiropractor to help us out. We will need an expert to help us out on this.
Dana says
I agree that a professional’s care is super helpful!
Crom Rehab says
I want this yoga ball chair!
Dana says
It took a bit getting used to, but now I can sit comfortably and not have lower back pain!
John Gatesby says
Hi Dana,
I am happy that you found comfort with alternate therapy instead of going under the knife. My father suffered from chronic back pain and doctors had advised surgery but he always believed in Yoga and started practicing back stretching Yoga poses and within few months, his pain was gone!
Kathrine Turner says
Great tips! Following these things can help you with the pain also I have heard a lot about electro stem and about the results but it is always recommended to consult a chiropractor as first priority.
Chris Gergiou says
Back pain is terrible and these tips can be very helpful in giving your relief. But you must consult a good chiropractor before things become serious. Thanks for sharing!
Dana says
Back pain is a TRUE pain! I hear you 🙂
Pento sam says
Thanks for the information. I really like the way you express complex topics in lucid way. It really helps me understand it much better way.
A good massage is a complete solution to backaches, knee pain, stress and other health disorders that are left ignored until they turn to become unbearable. The Alluren Massager Gun is a quick massager tool that helps you feel relaxed and relieves you from stress and body aches. It is a must-have device at home to help you say a hi to better days.
electric massager
Emily says
Hi Dana, back pain is really a big issue now a days, but electric massager helps alot.
Dana says
Emily, is there one that you would recommend?
Chris Gergiou says
Managing lower back pain is never easy but I find your tips on back pain very helpful. Thanks for sharing such nice information.
Dana says
I’m glad my tips are helpful to you, Chris!