How to Manage Low Back Pain

We always try to sometimes lift a box that may be too heavy, and this may be because you bent the wrong way while liftin or you may be dealing with a deteriorating condition like arthritis or an injury from an accident…

Whatever the cause, once you experience lower back pain, it can be difficult to get rid of. In the UK about one in four have had a recent bout of low back pain. And almost everyone can expect to experience back pain at some point in their lives.

You will realise that, it’s clearly serious, if you were injured, or you feel numbness, weakness, or sensation in your legs. Call you doctor and have a consultation to see if he can help…

However, for routine and mild low back pain, here are a few simple exercise tips to try at home in your own time.


Ice packs are highly recommended, this is the best in the first 24 to 48 hours after an injury because it reduces inflammation, you can relieve pain and swelling and promote healing and flexibility. Rest and protect the injured or sore area, even though the warmth feels good because it helps cover up the pain and it does help relax the muscles, the heat actually inflames the inflammatory processes.  After 48 hours, you can switch to heat if you prefer (Hot Water Bottle). Whatever method you use “heat or ice” Apply this for about 15 to 20 minutes to give your skin a rest. If pain persists or becomes unbearable, contact your doctor. Make sure a layer of cloth or other material is between the ice and your skin to protect you from frostbite.


We all do this don’t sit around at your desk chair all day. Its advisable to get up every 20 to 30 minutes, go for a small walk and do some stretching. It can be said that most of us spend a lot of time bending forward at our desk in our jobs, Jaz from Therapy First who is an Ergonomist and Physiotherapist says “it’s crucial to stand up, take a walk and stretch backward throughout the day, don’t forget to also stretch your legs. You will find relief from back pain by doing stretching at regular intervals or you should consider Pilates as an exercise programme

Keep Mobile

Keeping mobile is very important when you injured, keep doing your daily activities, you can go to work, walk the dog. Our bodies are designed to keep mobile. once you’re feeling better, pain has reduced regular aerobic exercises such as swimming, cycling, or walking can keep you and your back mobile. What evet you do just don’t overdo it.


Hunching and bending over forward makes it difficult for your back to support your body weight. Just be careful and take care of your posture when lifting heavy boxes or objects. We advise never bend over from the waist, the best way is to bend and straighten from the knees.


Anti-inflammatory drugs such can help reduce back pain. Be sure to check with your doctor or pharmacist about any interactions over-the-counter pain relievers may have with other medications you are taking.


Design your workspace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.


Contact your doctor if you lower back pain is severe, if the pain does not go away after a few days, or it hurts when you’re resting or lying down. if you have weakness or numbness in your legs, or you have trouble standing or walking, and finally if you lose control over your bowels or bladder. Consider that these could be signs that you have a nerve problem or another underlying medical condition that needs to be treated.

Disclaimer: As a service to our newsletter reader, Therapy First. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.