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Fighting low back pain

Updated on April 8, 2011

Fighting low back pain

There are innumerable causes for low back pain. It may arise due to wrong sitting posture, injury to lower part of spine, slip disc, overweight, osteoarthritis, etc. Usually low back pain can be brought under control without going for surgery. Surgery should be the last option.

  1. As soon as you experience back pain, bed rest is the mantra. Bed rest should not exceed 36 hrs.
  2. After this start moving around slowly. Quick movements are a strict no.
  3. Do not lift heavy weight or bend.
  4. When you want to pick up things sit on your knees and pick them up.
  5. Reduce excess weight with diet and walking.
  6. Walking is the best exercise which helps to improve flexibility of back muscles and help in reducing weight.
  7. Few experts suggest Elliptical trainers. But before using this please consult your family doctor.
  8. Do not sit for very long duration. Take a break every 30 minutes and walk around for 5 minutes.
  9. Use ergonomically designed comfortable chairs when you work for long hours.
  10. Always keep a small stool below your chair to keep your foot. This gives a rise to knees and helps to maintain the shape of spine.
  11. When you sit on a chair keep soft towel rolls between lower back and chair. This helps to maintain the shape of spine.
  12.  Always sleep turning to a side. Keep a soft pillow between knees.
  13. Always chose a trained professional massager to massage back.
  14. Hot fomentation always helps to reduce pain.
  15. Walk at least 30 minutes per day.
  16. Consume fresh fruits and vegetables which are rich in calcium and vitamins.


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    • ArtByCari profile image


      7 years ago

      Thanks for this! I suffered from back spasms from picking up my baby incorrectly and now I have constant lower back pain. I will definately be trying some of these.

    • Scosgrove profile image


      7 years ago from Tampa, Florida

      Back pain is the worst.

      This is a great list of tips to help reduce/eliminate back pain. Thanks for the info!


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