Home Care for Acute Lower Back Pain    

Things to do straight away when lower  back pain starts.

• Apply heat or ice to the painful area. Try ice for the first 48-72 hours, then use heat after that.
• Consult your pharmacist for over the counter pain relievers, e.g., Paracetamol (Panadol).
• When sleeping, try lying in a curled-up, foetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure. Sometimes, lying in the Astronaut's 'blast off' position is the most pain free position, ...on your back with your hips and knees at 90 degrees, on the floor with legs on the sofa, or on the bed with five pillows under the lower leg gives relief to severe lower back pain.
• Avoid activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. After 2-3 weeks, you should gradually resume exercise. Walking is often possible from the outset.
• Begin with light cardiovascular training. Riding a stationary bicycle, and swimming are great examples. Such aerobic activities can help blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.
• Stretching and strengthening exercises are important in the long run. But starting too soon after an injury can make your pain worse, especially forward bending, (like touching your toes) should be avoided. Your therapist can help you determine when to begin stretching and strengthening exercises and how to do so.

• Loss of bladder of bowel function.
• Unexplained fever associated with back pain.
• Redness or swelling on the back or spine.
• Weakness or numbness in the legs, thigh or pelvis.
• Burning, or blood on urination.
• Worse pain when you lie down at night.
• Very sharp pain.
• Incontinence.

• You've been losing weight unintentionally.
• You've used Steroids, or intravenous drugs.
• This episode is either different to previous episodes or has lasted longer than 4 weeks.
• You have never had back pain evaluated before.

• Avoid standing for long periods of time. If you must for your work, try using a stool. Alternate resting each foot on it.
• Avoid lifting, especially bending and twisting while carrying weight.
• DO NOT wear high heels. Use cushioned soles, or inserts when walking.
• If you sit at work, especially if using a PC, make sure that your chair has a straight back with adjustable seat and back, armrests, and a swivel seat.
• Use a stool under your feet while sitting so that your hips are higher than your knees.
• Place a small pillow or rolled towel behind your lower back while sitting or driving for long periods of time.
• When driving any distance, stop and walk around every hour. 
• Quit smoking.
• Lose weight.
• Develop an exercise habit, especially improve abdominal tone.
• Learn to relax. Try methods like yoga, Tai Chi, or massage.