Low Back Pain

What are the Symptoms of Low Back Pain?

Lower back pain can present itself with diverse symptoms. Pain can be sudden or gradual, get better or worse with time, and respond positively or negatively to movement. The most common symptoms of low back pain are:

• Dull back pain
• Sharp back pain
• Muscle spasms
• Stiffness
• Leg pain, tingling, or numbness

In some cases, the following symptoms in conjunction with low back pain may indicate a more severe condition:

• Incontinence / loss of bowel control
• Weakness or numbing in both legs

Lower back pain symptoms vary in location and severity, depending on the cause. In the majority of cases, you can eliminate low back pain symptoms with preventative measures and at-home care.

Self-Care Solutions for Low Back Pain

Most back pain will resolve on its own within a few weeks. Many self-care solutions can prevent or alleviate lower back pain. However, what works for one person may not work for another. You may need to try more than one solution before eliminating your low back pain.

Walking & Low Impact Exercise: One of the simplest ways to relieve lower back pain is to go for a walk and make light exercise a regular part of your routine. Exercise helps the blood circulate through your body and can strengthen your muscles. Other low impact activities that can help low back pain include swimming, water aerobics, stationary or elliptical cycling, and gentle yoga.

Posture & Core Strengthening: You can prevent lower back pain through posture and core strength improvements. Core stabilization results in stronger muscles and better posture and balance.  A strong core body has a better defense against low back pain and can help mitigate symptoms. You can perform core strengthening exercises at home or with a physiotherapist.

Rest: Resting for a couple of days can help alleviate the symptoms of some acute lower back pain. If this is the case, symptom relief will occur within the first 48 hours. If pain persists after that time, you may require additional self-care options.

Side Sleeping: Sleeping on your side can help prevent and alleviate lower back pain. Use pillows or supports to help you stay in position throughout the night.

Hot or Cold Therapy: Using ice packs or heating pads can relieve your back pain. If swelling has occurred, start with cold therapy until the swelling is gone. If no swelling is present, use whichever temperature feels most effective.

Ergonomics: An ergonomic setup can help prevent and alleviate lower back pain symptoms, particularly those incurred while working for long periods of time at a desk. Ergonomic setups may include standing desks, chairs, stools, and ergonomic accessories to properly position and support the body.