Page 3 - Low Back Pain

• Lying with pillows for support,
(as shown on the right) will help to
relieve the stress on the low back
and decrease pain.
• You should walk for 10 – 15 minutes
every hour during the day.
How Can I Make
My Back Stronger?
The best exercises occur while you are leading an active life.
Swimming, walking, and other activities that maintain overall fitness
are excellent for general health. To stretch and strengthen the
back, lie on your back with your knees bent as shown below.
Slowly raise your left knee to your chest.
Press your low back against the floor
and hold for 5 seconds. Relax slowly
and repeat the exercise with your right
knee. Do 10 to 15 of these for each leg,
alternating legs each time.
What Else Can I Do For Relief?
See your physician should pain persist. He/She can offer appropriate
muscle relaxants and/or pain medications should they be indicated.
Over the counter medications such as acetaminophen (Tylenol),
naproxen (Aleve), ibuprofen (Motrin) can often assist in speeding
recovery. Heating pads can be helpful but generally should not be
used within 24 to 36 hours of an acute injury. Pads should generally
be used for 20 to 30 minutes but extreme care should be taken
when applying to individuals who do not have the physical ability
to remove them independently or when using on areas with
decreased sensation. Ice Packs can minimize swelling following an
acute injury. Massage may also give temporary relief.