immediate relief for lower back painLower back pain is one of the most common reasons we miss work and other activities that are important to us. It is a painful and frustrating experience. At any given time, 31 million Americans suffer from it. Hampton Roads Orthopaedics Spine & Sports Medicine treats countless patients each year with a variety of treatments to help ease the pain. 

Causes of Lower Back Pain 

The back is a complex structure, made of muscles, bones, joints and ligaments. Although it withstands extreme stress, it can be injured accidentally from a heavy impact. You feel pain in your back resulting from:

  • Strained muscles
  • Sprained ligaments

  • Ruptured disks

  • Irritated joints

But even a simple action such as turning over in bed can twist the spine just enough to cause a back injury. Other factors that contribute to back pain include poor posture, arthritis, obesity and stress.

Stretches for Lower Lumbar Back Pain 

Gentle stretching is an effective way to provide relief to pain in the lower back.

  • Lie on your back with your toes pointed up.

  • Slowly bend one knee, pulling your leg up to your chest

  • Use your hands to gently pull the knee towards your chest

  • Hold for half a minute and relax the leg to starting position

  • Repeat several times with each leg


Tips for Relief

  • Reduce Inflammation. In the first 24 to 48 hours after the injury, apply an ice pack to the area several times for 20-minute periods.

  • Maintain Movement. Our bodies are designed to move and when we are sedentary the pain increases. Keep moving through gentle exercises such as walking.

  • Use Good Posture. Your back supports your weight, so slumping puts additional strain on the lumbar region. Bend from the knees when picking up objects from the floor and avoid shoes with high heels.


How We Can Help

Our goal is to restore your mobility and reduce the pain as quickly as possible. The Hampton Roads Orthopaedics Spine & Sports Medicine team work together to provide the relief you need to get. Contact us today for an appointment!