How Can You Manage Lower Back Pain at Home?

Whether you are struggling with a degenerative condition or you pulled your muscles when lifting something, you may have lower back pain. It is one of the most common health problems in Las Vegas. The problem can be hard to shake off regardless of its cause. The following tips may help you manage lower back pain in Las Vegas.


If you spend a lot of your time sitting, consider standing up to stretch at least once every 20 minutes or so. If you bend forward while working on your computer, stretch backward a few times a day. Yoga and regular stretching routines may give you relief for lower back pain.

Cool It

Consider applying an ice pack on your lower back in the first 48 hours following an injury. Chilling the affected area reduces inflammation. Even though heat may feel good, it makes the inflammation worse. You may start applying heat 48 hours after injury.

Stop Smoking

Smoking increases your risk of getting osteoporosis and other bone-related health problems. Research suggests that smokers are more likely to get low back issues than non-smokers.

Ergonomic Thinking

Design your workspace ergonomically to protect your back. It would help if you did not have to hunch forward to access your mouse or see your computer monitor. Your chair should support your lower back, and your feet must remain firm on the floor.


A poor posture may contribute to lower back pain. If you slump, your back works harder to support your weight. Pay attention to your posture when lifting heavy objects. Avoid bending from the knees to avoid straining your back.

Keep Moving

Like other parts of your body, your spine is meant to move. While rest is important, if you have lower back pain, you do not need to stop doing your regular activities. Continue walking, going to work, and making your beds. However, you should not overdo it. Do not engage in rigorous exercise.

Wear Flat-Heeled Shoes

Swap your four-inch heels for flats. High heels give you an unstable posture. They put excessive pressure on your spine. However, it is okay to wear them once in a while.

Better Sleep

Even though lower back pain can make it difficult to sleep, lack of sleep could make your problem worse. Adopt a good sleep position to limit stress on your back. Consider lying on your side with a pillow between your knees. If you have to sleep on your back, place a pillow below your knees. Ensure that your mattress is firm and comfortable.

Maintain a Healthy Weight

Some of the best ways to achieve your ideal weight are exercise and diet changes. Your doctor may help you identify the right foods and exercise routine for your needs. If you are overweight, you may be putting too much stress on the spine.

Even though there are many ways to manage back pain at home, you should seek medical help if the problem persists. Back pain may be an indication of more significant issues.