Hydrocodone/acetaminophen – Medication
December 17, 2025Stretches for lower back pain relief
December 17, 2025Treating lower back pain at home involves a combination of immediate relief techniques, gentle movement, and lifestyle adjustments. Most mild lower back strains heal within a few days to several weeks.
Immediate Relief Techniques
- Heat and Cold Therapy: Use ice packs for the first 48 hours to reduce swelling and numb pain. After 48 hours, switch to heat (heating pads or warm baths) to relax tight muscles and improve blood flow.
- Over-the-Counter (OTC) Medication: NSAIDs like ibuprofen (Advil) or naproxen (Aleve) are generally more effective than acetaminophen for back pain because they target inflammation.
- Topical Treatments: Creams or patches containing menthol, camphor, or arnica can provide temporary numbing or cooling relief.
- Avoid Bed Rest: Doctors now recommend staying active as much as possible. Prolonged bed rest can actually worsen pain by causing muscles to stiffen and weaken.
Gentle Stretches and Exercises
Perform these slowly; stop if you feel a sharp spike in pain.
- Cat-Cow: Alternating between arching and rounding your spine on all fours.
- Child’s Pose: Kneeling and stretching your arms forward to release tension.
- Knee-to-Chest: Lying on your back and pulling one or both knees toward your chest.
- Pelvic Tilts & Bridges: Gentle core-engaging movements that stabilize the lower back.
Lifestyle and Posture Adjustments
- Sleeping Positions:
- Side Sleepers: Place a pillow between your knees to keep your hips and spine aligned.
- Back Sleepers: Place a pillow under your knees to maintain the natural curve of your lower back.
- Ergonomic Setup: If you sit for long hours, ensure your feet are flat on the floor and use a chair with lumbar support. Get up and walk every 30–60 minutes.
- Healthy Weight & Hydration: Maintaining a healthy weight reduces pressure on vertebrae, while hydration keeps spinal discs cushioned.
When to See a Doctor
Seek immediate medical attention if you experience:
- Loss of bowel or bladder control.
- Numbness or weakness in the legs.
- Fever, unexplained weight loss, or severe pain that prevents sleep.
