Low back pain is one of the most common reasons people miss work and put off activities they enjoy. The good news is that most episodes improve over time. The way you handle the first days and weeks can make a real difference.
Keep moving, within reason
Staying gently active usually helps more than bed rest. Short walks, changing positions often and returning to normal activities as comfort allows are good starting points. Avoid pushing through sharp pain, and avoid heavy lifting and long, unbroken sitting while it settles.
Sitting or lifting: what really caused it?
Many people blame a single lift, but long hours of sitting loads the spine too. Stiff hips, weak trunk muscles and a rushed return to activity often play a role. Read our colleagues’ article on how to tell if your back pain is from sitting, not lifting.
What a chiropractic back exam includes
- A history of how it started, what aggravates it and what eases it.
- Movement testing of the spine and hips, plus checks for nerve involvement in the legs.
- Screening for signs that need imaging or a medical referral.
- A plan that may include gentle manual therapy, rehab exercises, activity coaching and, for some patients, laser therapy.
Learn more on our low back pain page, or see how a chiropractor approaches lower back pain. If pain travels down the leg, read about sciatica.
Small habits that help
- Stand up and walk every 30 to 45 minutes.
- Hinge at the hips when you lift, and keep the load close.
- Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees.
- Build a regular routine of walking and core and hip strengthening once pain allows.
When to get medical care first
Go to the emergency room for loss of bladder or bowel control, numbness in the groin or inner thighs, or leg weakness that is getting worse. Seek prompt care for back pain after a fall or crash, back pain with fever or unexplained weight loss, or pain that is severe and constant, even at rest or at night.
Related reading
Dr. Jeff Devine practices at Form & Function Chiropractic, 3 Monroe Pkwy Ste G, Lake Oswego, OR 97035. Call (503) 495-3454.
This article is general education, not medical advice. It does not replace an exam by a licensed provider. If you have a medical emergency, call 911.