10 Ways to Manage Low Back Pain at Home
Stretch. Don't sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way.
Think ergonomically. Design your workspace so you don't have to hunch forward to see your computer monitor or reach way out for your mouse.
Watch your posture. Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.
Wear low heels. Exchange your four-inch pumps for flats or low heels (less than 1 inch). High heels may create a more unstable posture, and increase pressure on your lower spine.
Kick the habit. Smoking can increase your risk for osteoporosis of the spine and other bone problems. Osteoporosis can in turn lead to compression fracturesof the spine.
Watch your weight. Use diet and exercise to keep your weight within a healthy range for your height.
Try an over-the-counter pain reliever. Anti-inflammatory drugs such as aspirin, ibuprofen (Advil, Motrin, Nuprin), and naproxen sodium (Aleve, Anaprox, Naprosyn) can help reduce back pain.
Chill it. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation.
Keep moving. "Our spines are like the rest of our body -- they're meant to move," says Reicherter. Keep doing your daily activities. Make the beds, go to work, walk the dog.
Stay strong. Once your low back pain has receded, you can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles,they help you maintain the proper posture and alignment of your spine.