What To Do To Relieve Low Back Pain
 

• Take an anti-inflammatory medication (these help to decrease the swelling and inflammation in the spine).

• Apply ice or heat to your back.

• Stop all strenuous activities.

• Relieve the pressure on the sciatic nerve with correct postures.

• Use proper back supports.

• Do low back exercises.

• See your doctor if the pain persists or goes into the leg.

Low Back Exercises

Unless instructed otherwise, do each exercise 1 to 5 times, twice each day. Gradually increase your workout to 10 repetitions twice a day. Use slow, smooth actions as you exercise.
If you feel any discomfort while doing the exercises, stop immediately and contact your physician. Stop any exercise that increases back pain or causes tingling, numbness, or weakness in your legs.

Double knee-to-chest stretch

a. Lie down on back.
b. Pull both knees in to chest until you feel a comfortable stretch in lower back.
c. Keep the back relaxed.
d. Hold for 45 to 60 seconds.

Pelvic tilt exercise
a. Lie on back with knees bent, feet flat on floor, and arms at sides (a)
b. Flatten small of back against floor. (Hips will tilt upward.) (b)
c. Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds.
 

Lower trunk rotation stretch
a. Lie on back.
b. Keeping back flat and feet together, rotate knees to one side.
c. Hold for 45 to 60 seconds.
 

Curl-up exercise
a. Lie on the floor on back.
b. Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.
c. Tighten abdominal muscles while raising head and shoulders from floor.
d. Hold for 10 seconds and release.
e. Repeat 10 to 15 times. Gradually increase your repetitions.

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