Getting help managing and relieving lower back pain

Almost 40 percent of all American adults in 2019 had experienced back pain in a prior three-month period. While even the young and healthy can get an achy back — nearly 30 percent of people 18 to 29 years of age — the incidence increases with age as the usually rubbery pads known as intervertebral discs wear down and lose their cushioning ability. Ways to help support relief depends on whether someone’s pain comes on suddenly (acute) or if it’s been a nagging companion for a while (chronic).

In this article:

Managing acute lower back pain

Maybe someone helped their child haul boxes for their move to college or was bending down too much while gardening, and then, the next morning, they woke up wincing in pain. “Any time someone injures tissue, their surrounding muscles spasm to act like a splint,” says David Hanscom, MD, an orthopedic complex spinal deformity surgeon in Seattle, Washington, and author of several books including Back in Control: A Surgeon’s Roadmap Out of Chronic Pain.

Not every back injury is minor, and a health care provider will know whether a medical visit is appropriate. But in the case of less serious injuries, here are some best practices to consider when discussing ways to manage symptoms with a health care provider.

Staying active

“A lack of movement can sometimes cause back pain to hang around longer than it would have,” says Neel Anand, MD, professor of orthopedic surgery and director of the Spine Center at Cedars-Sinai Medical Center in Los Angeles. Once someone is able, they can take a leisurely walk around their neighborhood. This will help provide the necessary oxygen and blood flow to sore back muscles, which can speed up healing, Dr. Anand adds. Of course, before resuming activity after a back injury, it’s best to consult with a health care provider.

Taking an over-the-counter (OTC) pain reliever

If someone is really uncomfortable, their health care provider may recommend they take either ibuprofen or acetaminophen, says Dr. Hanscom. Note that some people may have medical reasons not to take OTC pain relievers, which is why it's important to discuss OTC treatment options and other medications with a health care provider, and always use products as directed on the label.

Doing light stretches

Gentle stretches may help someone feel better, says Dr. Hanscom. Keep them simple: An individual can lie on their back and bring each knee to their chest or lie on their stomach with their arms and legs extended. Avoid any stretches that involve bending or twisting, which can worsen the pain. To help with that, Dr. Hanscom recommends using a lumbar corset for just a few days to get through the most painful phase, but he cautions against long-term wear, because that could lead to a counterproductive weakening of abdominal muscles.

4 tips to help reduce lower back pain

Ask your doctor about these lifestyle modifications — which may help ease lower back pain.

Managing chronic lower back pain

Most cases of back pain are acute and will resolve on their own. But if someone has been living with consistent, untreated back pain lasting for at least three months, they likely need to see a back pain specialist, says Dr. Anand. This is because chronic pain is actually a complex condition and is largely neurological, says Dr. Hanscom, which is why a multifaceted treatment plan is usually called for.

Some recommendations include the following:

Applying warm heat

Heat dilates blood vessels, allowing more blood flow to the area and loosening muscles while enhancing flexibility, explains Dr. Anand. He recommends applying heat before exercise to avoid injury due to stiffness. Don’t apply it for longer than 20 minutes, and moist heat is more effective than dry heat, he adds.

One product to consider is ThermaCare advanced back pain therapy heatwraps.

Doing yoga

The stretches and poses may help lengthen spinal vertebrae as well as strengthen the back and help protect it from future injury, says Dr. Anand. A 2017 study published in the Annals of Internal Medicine found that people with chronic lower back pain who did 12 weekly sessions of yoga reported improvements in physical function and pain reduction. Yoga may be as effective as standard physical therapy in treating moderate to severe chronic lower back pain.

Diet changes

Anti-inflammatory foods, such as lean and plant-based proteins, veggies, whole grains, seeds, nuts, fruits and healthy oils, can help support spine health, says Dr. Anand. Reliable sources of calcium, such as low-fat dairy products, and vitamin D, such as egg yolks and saltwater fish, can help promote bone health.

Getting a blood test

People experiencing chronic back pain may also want to talk to a health care provider about getting their vitamin D levels tested, because low levels have been associated in certain populations with chronic pain, such as lower back pain. Lower magnesium levels may also correlate with chronic pain. If someone is deficient in either, it is important that they talk to a doctor about treatment options, including whether taking a supplement is appropriate.

Surgery

Very rarely, back pain can require surgery but typically only in cases of fractures, tumors, infections or what Dr. Hanscom calls “gross instability.” Other considerations include pain due to nerve involvement at the base of the spinal cord, if back pain is causing incontinence or unrelenting pain that isn’t improved by any other measures.

When it comes to back pain, a person should call their health care provider if any of the following occurs:

• Their pain becomes worse or spreads to their hips, thighs, legs or feet.
• Their pain medicine no longer works well for them.
• Their pain begins to interfere with daily activities or interferes with activities more than usual.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements, and prior to beginning or changing any health care practices.

FOR VITAMINS AND SUPPLEMENTS: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.