Whatever the cause of lower back pain, there are a variety of treatment options to help relieve the pain and discomfort. Lower back pain is easily caused by lifting something heavy to bending the wrong way. Here are several options to help manage the mild to routine form of this condition at home:

Ice or Heat

Use an ice pack for the first 24-48 hours to help relate the inflammation associated with the injury. After 48 hours a combination of ice or heat pads can be used to relax the muscles. Try to avoid using the heat pads straightaway as this can increase the inflammatory process. Also, the ice or heat should stay in place for about 20 minutes before removing to give the skin enough time in between session to rest.

Keep Moving

Continue with the day-to-day activities and keep the body moving. When the worst of the pain and inflammation subsides, start to do regular aerobic exercise, such as light walking, bicycling, or swimming to help strengthen and keep the back more mobile.

Stay Strong

Exercising the muscles in the region of the lower back, such as the extensor muscles, after full recovery helps avert future pain reoccurring. Strengthening the muscles in the lower back is certain to help with maintaining the proper alignment and posture to benefit the spell. Strong abdominal, pelvic, and hip muscles are able to further benefit by giving support to the back. But avoid exercises that put a lot of strain on the back such as abdominal crunches.

Think ergonomically

Create a workspace that is ergonomically designed to avoid sitting hunked when viewing the computer screen or stretching to use the mouse. A desk chair should give enough support for the lower back area and feet should comfortably reach the floor. Get up every so often and stretch to avoid sitting in a slumped position for extended periods through the day. Also, for those that feel particularly stiff after a day at work, a regular session of yoga or similar stretching routines can help to relief back pain.


Smoking can cause a long list of health related issues, including the risk of bone problems like osteoporosis. By increasing the risk of osteoporosis, there is a higher chance of experiencing compression fractures in the region of the spine. Latest studies indicate the non-smoker is less likely to have lower back pain compared to the regular smoker.