Lower Back Pain Relief At Home

As a medical doctor specialized achieving lower back pain relief, I am often asked about what can be done at home to promote low back pain relief. In an effort to provide useful information for my patients and others suffering lower back pain symptoms, I have written this brief article.  For those reading this, it is important to consider that a lower back pain problem can be an indication of more serious conditions. Keep this in mind if your symptoms continue, are becoming worse, or are associated with other worrying signs. Should you feel you would benefit from a proper medical evaluation from a low back pain specialist, don’t hesitate to contact my office for an appointment. It can be a huge relief to rule out significant causes of low back pain that may require medical attention.

Heat for Lower Back Pain Relief

There is evidence that heat can be effective in reducing low back pain in certain cases. Specifically, acute lower back pain injury appears to benefit from heat therapy or heat wraps during the first 5 days following injury. In general, the earlier on in the course of the development of your back pain, the better your results may be with heat therapy. It appears that chronic lower back pain, lasting beyond 3 months, is less likely to benefit from low back heat therapy. My recommendation is that this simple therapy is worth a try when seeking low back pain relief.

Cold for Low Back Pain Relief

At this time, there is very little information available to support the routine use of cold therapy for low back pain relief. However, I personally come across patients that experience some benefit from various forms of application of cold therapy to their low back. My primary caution is that an icepack should not be applied for longer than 10 to 15 minutes at a time. Any increasing pain or numbness should be considered an end point and the cold therapy should be stopped until symptoms resolve.

Bed Rest for Non-specific Low Back Pain

It is NOT RECOMMENDED to utilize bed rest as a therapy for lower back pain due to a number of concerns. Specifically, the risks of joint stiffening, loss of muscle, decreased bone density, pressure sores, and blood clots may all be increased with prolonged bed rest. I should also mention “couch rest” is essentially the same as bed rest and this lack of activity is not recommended for best results.

Yoga for Lower Back Pain Relief

Originating from roots in Hindu philosophy, Yoga includes controlled breathing, simple meditation, and precise posture and bodily position. There are many millions of yoga practitioners worldwide and they promote the benefits in general health, mental balance, relaxation, strength, and flexibility. Specifically for lower back pain relief, there is some evidence that yoga can be a cost effective alternative to achieve pain-relieving benefit for select patients. Given the low cost and low risk of implementing a yoga program, I highly recommend patients add it to their treatment. In addition, patients have the potential for additional benefits beyond improvement in just their lower back pains. Admittedly, the medical evidence is however limited in favor any specific exercise activity, including yoga.

Over the Counter NSAIDs (Non-Steroidal Anti-inflammatory Drugs)

Considered first-line therapy by many healthcare providers, NSAIDs such as ibuprofen (brand name Advil) and naproxen (brand name Aleve) are often the first medications patients take when lower back pain starts. It is important to note that these medications have been shown to be only marginally better that placebo or no medication at all. Typically, like heat therapy, NSAIDs for lower back relief are most effective closer to the original onset of back pain. In other words, if your pain is chronic, severe, or becoming worse – don’t expect a significant improvement with these medications alone. Another important tip is that in lower back pain treatment, trying a different NSAID may achieve better results. So there can be a bit of trial an error with these medications and a doctor has many more powerful prescription NSAIDs to consider. Lastly, monitor for the development of potential side effects include stomach ulcer disease, increased coronary risk, and kidney related side effects for those at risk.

Acetaminophen or Tylenol – Oral Medication for Back Pain Relief

Acetaminophen (brand name Tylenol) has been found to over limited improvement in low back pain relief in recent onset back pain or injury. This medication is considered by many to be among the safest pain relievers available at the recommended dosages. Currently, it is recommended to take no more than 3000mg per 24 hour period. This amounts to a maximum of six 500mg tablets (extra-strength tablets) daily. If you have significant liver disease, it is strongly recommended that you consult a physician before using this medication.

Exercise Therapy for Low Back Relief

Research has found exercise in general as “slightly effective” for back pain relief according to several expert reviews. The primary difficulty with exercise is the variety of movements, techniques, and equipment. It can be difficult to isolate what is best. There is also a risk of further low back pain and injury should inappropriate activities be attempted. For this reason, I often recommend evaluation and treatment with a skilled therapist to develope a home exercise program. In short, most lower back pain relief specialists will recommend an exercise program. Unfortunately, this is no guarantee for back pain relief but may aide in recovery and reduce the return of pain.

Healthier Living For Lower Back Pain Relief

Obesity, Diabetes, Metabolic Syndrome, and Lower Back Pain

Obesity, Type II Diabetes, and the “Metabolic Syndrome” have all specifically been implicated as contributing factors in low back pain. These conditions, now reaching epidemic proportions across the country, have been on the rise for some time. Oklahoma rates among the highest in both obesity and diabetes. We are currently in the top ten states for rates of obesity and diabetes. Along with other issues such as poor heart health, Oklahomans are having higher rates of chronic lower back pain.

A 2017 medical study identified patients had difficulties in losing weight while enrolled in a medical weight loss program. The study reported “severe pain levels may be a considerable barrier to weight loss”. The study found substantial decreases in overall weight loss achieved when patients suffered “severe” pain. This is challenging news for those seeking to manage their obesity and achieve lower back pain relief. My recommendation is to enter into a medically directed weight loss program along with pain management. A coordinated effort for both the obesity and the low back pain is likely to get you better results.

Inflammatory Arthritis Conditions (Rheumatoid, Lupus, Psoriasis)

A specific review of at home treatment methods for these conditions is well beyond the scope of this article. It is my strong opinion that the best care outcomes for those suffering pain related to an inflammatory or autoimmune based chronic disease process are achieved in conjunction with a Rheumatologist. I routinely work with local Oklahoma rheumatologists in the treatment of patients suffering pain from autoimmune disease.

Sleep Disorders and Low Back Pain

A recent study reported that 78% of patients suffering low back pain experienced insomnia. Another medical study found that when insomnia was treated there was a significant improvement in pain and less depression. This closely matches what I see in my own clinical practice. The lack of sleep can often present a significant barrier to improvements in low back pain relief. Patients should first utilize conservative measures of sleep habit improvement and many techniques have been advocated including:

• Increasing exposure to bright light during the day
• Limit caffeine intake in the evening
• Maintain consistent times for going to bed and waking up
• Consider health supplements such as melatonin
• Keep your bedroom quite, cool, and dark (turn off that TV!)

Should you suffer from a sleep disorder, implementing these steps may help but won’t address the issue completely. If you are having significant issues with sleep, I recommend evaluation by a sleep specialist. A sleep doctor working in conjunction with a pain specialist can be a great help in back pain treatment.  Often, a proper sleep study can be helpful in arriving at a diagnosis.

The Role of Vitamin D in Low Back Pain

Vitamin D deficiency is recognized as a cause of low back pain, muscle weakness, aching muscles, and throbbing bone pains. Having vitamin D levels checked by a doctor can help identify if this may be an issue for you. Ultimately, a simple vitamin supplement regimen may be a very effective treatment for low back pain relief. I recommend checking with your primary care doctors office to have the appropriate lab tests performed.

In conclusion, it is important for patients to consider taking a very active role in the evaluation, diagnosis, and treatment of their lower back for the best pain relief. Should you find that you are not able to get the relief of back pain you desire, please don’t hesitate to contact our clinic. We are committed to improving the lives of those with from painful low back conditions.

About the Author

President and Founder -Elite Pain and Health – Oklahoma City, Oklahoma

Dr. Keley John Booth, MD is a Board Certified Diplomat of the American Board of Anesthesiology. He has a vast clinical background in treating a wide variety of lower back pain causes and conditions. Dr. Booth is currently the President and CEO of Elite Pain & Health, a statewide Oklahoma-based Interventional Pain Management practice. At Elite, he passionately pursues his goal of delivering a patient centered pain care experience. Dr. Booth is focused on achieving the best quality of life and optimized functional status for his patients. Areas of specialty pain treatment include low back pain relief as well as other spine related pain. If you suffer lower back pain symptoms – contact us today! The Elite Pain & Health team has the pain experience and training you can trust for your best lower back pain relief.

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For more information or to schedule an appointment with Dr. Keley John Booth, MD Interventional Pain Management at www.epainhealth.com.

Email the Elite Pain & Health Low Back Pain Management Clinic at drbooth@epainhealth.com.