About How to Treat Muscle Pain in Lower Back

How to Treat Muscle Pain in the Lower Back
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Below I write about treatments I benefitted from when having muscle pain in the lower back area. I also added advises my doktors and physical therapists gave me. I hope it will help you too.


Keep Moving

Keep moving is one of the most important things you can do, even if you have a lot of pain and suffering from your back.
Exercising is important for your recovery, and is not harmful. Avoid sitting in the same position for a long time. For example, after sitting a while, stand up, do some walking or do stretching exercises.
Physical therapy does not make sense if you have recent back pain, as you will not recover faster.

Releasing tension in back muscles is quite relieving. In sitting position, curve your back for a while by bending your body towards the floor for say 30 seconds, making your back round and feel the tension release of your back muscles.

Another way is demonstrated in this video:


For more exercises see these 10 exercises to relieve lower back pain.


Daily Activities

Just continue with your daily activities, such as household, work and hobbies. This ensures that you reduce the chance of chronic back problems.


Don't Lie Down for longer time

Being in bed at daytime is not good for your back pain complaints.
If you experience that lying down is the least painful body position, then lie down for a few hours a day during the first few days.
After a few days pick up your daily activities again. Lying down weakens your muscles, so recovery will get slower.


Hot Packs / Cold Packs

Hot packs, rubbing, a warm shower or massage may also help, as it stimulates blood circulation in the muscles.
For swellings and bruises, cold packs may ease pain and reduce inflammation.


Avoiding Severe Stress

A bit of stress is okay - actually, we can't do without - but severe stress may worsen back problems. Try to reduce the stress, for example through dividing your time differently or through solving your problems.
Taking a walk can do quite well when feeling stressed.


Back Problems Relate to Your Work?

Do your back problems have to do with your work? If so, talk to your employer or the company-physician. May be adjustments can be made, such as:
- changing the height of your chair, desk or desktop
- using support tools
- differentiating tasks
- leveraging massage chairs.


Medications

Pain relief medicines, such as Acetaminophen, ibuprofen and diclofenac problably wouldn't help you to cure muscle pain in lower back.
Consult your doctor if you want to take medication.

- Opioids

Opioids should be used only for a short period of time and under a physician's supervision. People can develop a tolerance to opioids and require increasingly higher dosages to achieve the same effect. Opioids can also be addictive. Their side effects can include drowsiness, constipation, decreased reaction time, and impaired judgment. Some specialists are concerned that chronic use of opioids is detrimental to people with back pain because they can aggravate depression, leading to a worsening of the pain. Source.


Red Light and Infrared Light Therapy

Many people seem to benefit from red light therapy whether that is given by a professional or by using an at-home device.
Same can be said of using low level laser therapy devices (LLLT).

From a study we learn that low level laser therapy (LLLT) shows moderate quality of evidence that people with a shorter duration of back pain benefit from it.
Another study concludes that low level laser therapy is an effective method to relieve low back pain in patients with nonspecific chronic low back pain.

Topical pain relievers

You might benefit from topical creams. Individual experiences are quite different.