1. How to Reduce Lower Back Pain at Home
If you’re struggling with lower back pain, you’re not alone. About 1 in 4 Americans deals with some level
of back pain on a daily basis, and it’s a good bet that pretty much everyone will have back pain some
time in their lives.
If you’re dealing with an injury that has thrown your lower back into severe pain, you need to see a
doctor. However, if you have mild and continuing back pain, there are ways you can help reduce your
pain so that it’s more manageable.
Move Around
Lower back pain can actually get worse if you lie down too much. Our spines are designed for
movement: getting up and moving around can help your back heal, and even lower your risk for injuring
it again.
Keep doing the things you normally do around the house. As your pain level lowers, add in some mild
aerobic exercises like walking or bicycling. Don’t
overdo it, or you might risk re-injuring your back.
Do Stretches
Many people get relief from back pain with yoga
or other stretching routines. At the bare
minimum, get up and stretch if you’ve been sitting
down for 20 minutes or more. We often keep our
bodies in the same positions for too long—
switching things up can help keep our backs from
getting sore.
Improve Your Ergonomics
Hunching forward at your desk all day can really
take its toll on your lower back. Get a chair that is
ergonomically good for your back, and make sure
your computer’s mouse isn’t too far out in front of you.
Use Correct Posture
Many people don’t realize that the way they stand can be adding to their back pain. When you slump,
you’re making your spine carry too much of your weight, but when you stand up straight your weight is
more evenly spread out across your body’s muscles.
Lift with Your Legs
When you stoop to pick something up, don’t bend at the back. Remember—bend at the knees, lift with
your legs.

2. Ditch High Heels
High heels may make you a few inches taller, but they’re putting too much pressure on your lower back.
Lower your heals, and you’ll likely lower your back pain.
Ice It
Ice can help to reduce inflammation right after you’ve injured your back. Chilling your back is crucial to
speeding up your recovery. Once 48 hours has passed since your injury, you can switch to heating your
back. If you heat your back too soon, it can increase inflammation, making things worth.
Work Out Your Back Muscles
In order to prevent future back injuries, work out and strengthen your back muscles so they’re better
equipped to carry your weight.
Take a Pain-Reliever
An over-the-counter pain reliever, such as Tylenol or ibuprofen, can help reduce your lower back pain in
the short term.
When to call your doctor
Call your doctor if:
 You have severe back pain from an injury
 Your pain persists or gets worse
 There’s numbness in your legs, or you have trouble walking
If you’re searching for back pain treatment in Florham Park, NJ, set up an appointment with the back
pain experts at Total Health today!