Any tips for lower back pain?

[Gleps]

Really struggling with my lower back at the moment and I can’t get to the osteopath until Thursday.

I’m alternating heat and cold patches which helps a little bit I’m worried it’s going to go and I can’t move.

Anyone else suffer and have any good tips to help with a lower bad back?

[larrythelizard]

Keep on top of painkillers, both paracetamol and ibuprofen as often as the box says you can.

Also gentle movement works for me.

[ByeByeMissAmericanPie]

If its muscular, then use hot water bottle wedged in your back. And yes, keep on top of the painkillers. I’m presently nursing a lower back; i got to see the chiropractor yesterday, but still fell like someone’s kicked me in the back.
At least I can now empty the bottom rack of the dishwasher!

[Destinysdaughter]

There are some good stretches that may help alleviate it, have a look on YouTube. Bath with Epsom salts. Gentle massage if you have a partner who can help with that. Hot wet towels?

I 've had back problems for years so do get how hard it can be OP.

Longer term, definitely regular Pilates, it will help strengthen core muscles. X

[Veenah]

If you sleep on your side, pillow between your knees. Child's yoga pose if you can manage it for a gentle stretch. Hope you feel better soon

[Thamesis]

I've got a back book that recommends lying on your front for 5 minutes. Then prop up on elbows for a bit. Then push up onto hands for 10 seconds a go. Always works for me even when in a bad spasm. Hope you feel better soon

[SynchroSwimmer]

I find lying flat with a foam yoga block under my hip bones relieves pain for me...but maybe not for everyone.

[Edel2019]

Hi OP, I wrecked my back 2 weeks ago and had awful lower back pain. I strongly recommend HASFit on YouTube - their 12 minute lower back pain video is very good. It's preventative and for when you're hurt.

[tinkerbellla]

Yoga is amazing. Try the ones specifically for back pain on YouTube. I've been doing Adrienne and also like Cat Meffan. It really does help. Good luck.

[StCharlotte]

These help me.

1. Lie flat on your back with your head on a book (recommend legal text books ). Arms by your side. Bend knees up. Relax for a few minutes.

1. Lying on your back, bring knees up as far as you can. Wrap arms round knees and rock pelvis or at least try and hold the position for a bit.

1. Stand on a step. Let one leg hang down off the step so gravity creates a stretch. Repeat with other leg.