Lower back pain: what helps
In short: most lower back pain gets better within a few weeks. Staying gently active helps more than bed rest. Get urgent help if back pain comes with numbness around the bottom or genitals, or problems controlling your bladder or bowels.
Why it happens
Lower back pain is very common. It's often caused by a strain of the muscles or ligaments, for example after lifting, twisting or sitting for a long time. Often there's no clear cause, and it isn't a sign of serious damage.
What helps
- Keep moving. Gentle activity, such as walking, helps you recover faster than resting in bed. Avoid heavy lifting until it eases.
- Heat or cold. A warm pack or a cold pack (wrapped in a cloth) can ease pain.
- Pain relief. Over-the-counter pain relief can help you stay active. Follow the packet instructions and ask a pharmacist if you're unsure.
- Sleep position. A pillow between your knees (on your side) or under your knees (on your back) may help.
- Stay at work or return as soon as you can, with changes if needed.
Preventing back pain
- Stay active, and build up core and back strength.
- Lift with your knees bent, keeping the object close to your body.
- Take breaks from sitting, and set up your desk so you sit comfortably.
When to see a doctor
- The pain isn't improving after a few weeks, or keeps coming back
- It's stopping you from doing daily activities
- Pain spreads down your leg below the knee
- You have numbness, tingling or weakness in your legs
- You also have unexplained weight loss, fever, or a history of cancer
When to get emergency help
Call 911 or your local emergency number, or go to an emergency department, if back pain comes with:
- Numbness around your bottom, genitals or inner thighs
- New problems controlling or emptying your bladder or bowels
- Weakness in both legs, or getting worse quickly
- Back pain after a serious fall or accident
Sources
- NIAMS (NIH): Back pain
- MedlinePlus: Back pain
- MedlinePlus: Low back pain, acute