Walking: If you want to accelerate your healing time, think motion. Motion releases endorphins, your body’s natural pain reliever. Walking is a basic human motion that eases lower back pain. It not only releases endorphins but also pumps toxins out of the lower back discs, which are hypersensitive to pain. Walking is a great, basic exercise that we encourage our patients to do so as soon as they are able.

Knee Pulls: While lying flat on your back, pull your right knee straight up towards your right shoulder, holding it in place with your hands. Hold for 30 seconds then switch legs. Repeat a few times a day. This flexed position takes pressure off the rear joints in the lower back. It is a great stretch for tightened lower back muscles and ligaments.

Prior to beginning any exercise regimen, please consult your local chiropractor certified in Chiropractic BioPhysics. You can search for a Basic or Advanced Certified doctor near you here: http://cbppatient.com

Stretching and core strengthening exercises are great for preventing back pain. The foundation of the strength of your body is your “core” region, the area located around your lower back and abdomen. Keep this area strong and flexible by doing core strengthening exercises such as planks. Always use good form. As you begin to fatigue, pay close attention to your form. If your hips start to sag downward, stop this exercise. Exercises that burn a lot of calories to help keep the “weight off” will decrease the stress that belly fat puts on your lower back. These exercises consist of aerobic type exercises like running, swimming, cycling, etc. Consult your doctor before starting a new exercise regimen. Additionally, eating a proper diet will give you the best chance at getting to and maintaining a proper weight, for overall better health and avoidance of weight-related health conditions, including pain.

Consult a chiropractor certified in Chiropractic BioPhysics (CBP) when you experience any of the following:
Sharp lower back pain – could be a disc herniation or other acute spine or organ issue that needs to be addressed.
Back pain lasting more than a week – could be something serious that won’t resolve on its own. This is less likely a muscle spasm and more of an injury that should get medical attention.
Pain, coldness, tingling or weakness in the legs, feet or toes – this is generally inflammation of sensory or motor nerves. Vascular issues should be ruled out when more basic spine care does not resolve these symptoms.
A loss of bowel or bladder function – this is a medical emergency, go directly to the ER! – could indicate spinal cord compression and warrants immediate emergency medical attention. After the emergency is taken care of, have your spinal structure thoroughly evaluated by a CBP chiropractor to determine the root cause of the problem.

We recommend that patients who have back pain avoid compressive forces on the disc. This happens with seated as well as standing overhead presses. Also, avoid sit-ups and leg lifts that put significant strain on the lower back. As a general rule, when your back hurts, avoid prolonged sitting. As stated previously, motion is the better course of action.

Ice is best for most acute type pain. It has been proven to be a more effective pain blocker than heat in most cases where injury or inflammation is involved. Heat is more often used for chronic, non-inflammatory conditions such as arthritic degeneration. Ice should be applied as close to the skin as possible, but not directly on the skin. Twenty minutes works best to penetrate the tissue and have a pain relieving effect.