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Managing your lower back pain


May 1, 2019

You may have been experiencing some lower back pain, and this can come from a number of different issues. No matter whether you’ve listed a package that’s to heavy or are suffering from chronic lower back pain, there are a few things you can do to help ease your pain. While the following tips will certainly help you manage lower back pain, it’s important that you visit your primary care physician and/or North Platte Physical Therapy to get the help you need.

Ice
Make sure you apply ice to the area that’s bothering you, preferably within the first 24-48 hours that you are experiencing pain. Icing your back will also help to lessen any inflammation and prevent additional swelling. After spending some time icing your back, feel free to switch to a heating pack - but wait until 48 hours after the injury. After the first 48 hours, if you decide to heat and ice do so in 20 minute increments - alternating between the two.

Activity
You might be inclined to avoid any type of physical activity, but you should engage in light physical activity. This might include taking a relaxing walk, straightening up your home, or even completing very light household chores. Resting your back could prevent your back from healing, and may even make your pain and injury worse. Just be careful to not overdo it - once you are feeling completely yourself again you can resume more intense physical activity such as running and weightlifting. 

Stretching
After you are feeling much better, you should start incorporating more stretching into your daily routine. By stretching your back muscles daily, you can help to strengthen and elongate your muscles - preventing future injury. Your spine is meant to move, be sure you are taking time to encourage movement throughout the day. Over time, we recommend looking into some consistent form of exercise such as yoga, to help strengthen and elongate your back muscles. 

Weight
This one isn’t a quick fix. Staying at a healthy weight, and managing your weight overtime will keep your back in great condition. Overtime, weight puts a lot of strain on your back, particularly your lower back. 

Medicine
If you are experiencing pain you might want to consider taking a few anti-inflammatory pain relievers including advil, tylenol, and ibuprofen. When taking over the counter anti-inflammatories, be sure to abide by the dosage recommendations. If the recommended dosage isn’t helping as it should, you might have to meet with your primary care practitioner or a physical therapist for an exam. This could be indicative of a bigger problem.

Are you ready to receive additional help managing your lower back pain? Contact us today to let us know what’s bothering you. Our team of professionals will implement a safe, effective, and reasonably-priced treatment plan that will have you living better, whether that means sleeping more soundly or getting through your work day without pain. Patients across Wyoming and Western Nebraska have relied on North Platte Physical Therapy for their pain prevention and physical recovery needs for years.