Everybody is different and the causes of lower back pain will vary from person to person. If you have back pain, the first step is to consult your family doctor, or other health practitioners, as it is important to find out what’s causing the pain. Most likely, physiotherapy will be the recommended course of action.
Starting physiotherapy soon after an injury is the key to an early recovery. The process involves a complete assessment of the patient, in order to develop a treatment plan to reduce the pain and promote healing. This could include ice and heat therapy, exercise, massage therapy, electrical muscle stimulation and traction.
Applying cold ice packs to your back every few hours, in the initial stages, should help reduce the swelling caused by the injury and give you relief. This is followed by moist heat treatment, to stimulate blood flow and relieve tension in your lower back. To get moist heat at home, put hot water in a bag and wrap it in a wet towel, or wet a towel and heat it in the microwave for a few minutes. To avoid burns, wrap the heated towel in a dry towel before applying to the injured area.
Electrical muscle stimulation is used to make the muscles contract. Electrodes are attached to the skin and electrical current is transmitted to the body when the TENS (Transcutaneous Electrical Nerve Stimulation) machine is turned on. Small battery-operated devices are available for home use.
Exercises are developed for each patient, based on his/her specific injury, and may include stretching, weights, and ball and resistance bands exercises.
Massage therapy is another component of the process. Pressure is applied to the muscles and they are manipulated to relax them and relieve the pain.
Stretch Your Muscles
If you sit a lot, the muscles in your back will become tense. They need to be stretched often to stay loose, so get up and move around on a regular basis. I found that walking an hour a day helped to relieve the pain.
Wearing the right shoes make a big difference. If your shoes are not comfortable they can cause your feet and knees to hurt. Putting Orthotics in your shoes will ease the tension in your back and relieve the pain.
Running on a regular basis will help strengthen your leg and your back muscles. Strong leg and back muscles will provide better support for your spine and reduce tension in your back. Set up a running schedule and stick to it, as being consistent pays off.
Sleep on a firm bed. Putting a sheet of ply-wood under your mattress will help to firm-up the top. Lie on your back with knees bent, and put pillows under your knees, this will provide relief while you sleep.
The above information is a guide, based on my experience. Since your problem may be different from mine, you should consult a professional.