How to Relieve Lower Back Pain

How to Relieve Lower Back PainIf you’re living with lower back pain, chances are good that you’re willing to do almost anything to make it stop. Back pain can keep you from taking part in your normal activities—whether that be driving, playing with your kids or grandkids, or even sleeping—and over time, this can take quite an emotional toll on you, as well. Fortunately, there are a number of things that you can do to relieve lower back pain. It’s always a good idea to consult with a medical professional who can provide you with customized recommendations, but with that being said, the following techniques help many people achieve back pain relief:

Apply Ice & Heat

If you’ve injured your lower back, try applying a cold pack within the first three days to reduce swelling and relieve pain. After that time, however, you’ll want to start using a heating pad or a warm compress instead to relax the muscles. Heat can also help relieve chronic lower back pain.

Pay Attention to Posture

If you have an office job, it can be all too easy to start slouching at your desk, which can lead to lower back pain. Try to remember to sit up straight, even if you have to attach a sticky note to your computer screen as a reminder. Also be sure to keep your back in proper alignment when you’re engaged in physical activity. For instance, when you’re lifting a heavy object, you should bend at your knees rather than at your waist.

Perform Gentle Stretches

Certain stretches can elongate your lower back, helping to relieve back pain. For example, you may want to try the cat-cow stretch, which involves getting on your hands and knees, arching your back upward while dropping your head, then curving your back downward while raising your head. While you should feel a gentle pulling sensation while stretching, if you ever start to feel actual pain, you should stop and reach out to a doctor.

Get Some Shut-Eye

Staying up too late can definitely make you feel sluggish the next day, but it can also lead to lower back pain. When you sleep, your body performs necessary tissue repair, so failing to get enough sleep can prevent this from occurring. Plus, without enough rest, your muscles won’t be able to properly support your spine throughout the day.

Maintain a Healthy Weight

Because excess weight can place added pressure on the spine, overweight individuals may experience back pain relief as they slim down. The benefits of exercising are twofold—not only can it help you shed extra pounds, but it can also strengthen the core muscles needed to support your spine.

Quit Smoking

Many people are aware that smoking can cause lung and heart problems, but did you know that it can also contribute to lower back pain? Research suggests that smoking can cause lumbar spondylosis, which is a type of spinal degeneration affecting the lower back. Scientists also believe that smoking can affect the section of the brain associated with pain, increasing smokers’ risk of experiencing chronic back pain.

Offering Treatment for Lower Back Pain in Carson City, NV & Surrounding Areas

If the at-home remedies mentioned above aren’t providing you with sufficient relief, you may want to consider reaching out to an orthopedic doctor. Fortunately, if you’re in Carson City, Nevada, or a nearby community, you can turn to Tahoe Fracture & Orthopedic Medical Clinic. Our skilled orthopedists will diagnose the cause of your lower back pain and develop a treatment plan that’s tailored to your needs, whether that involves conservative methods (like pain medication or corticosteroid injections) or surgery. Contact us today or request an appointment online.

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10539 Professional Circle, Suite 201
Reno, NV 89521

(775) 392-3680

973 Mica Drive, Suite 201
Carson City, NV 89705

(775) 392-3680

2874 N. Carson Street, Suite 105
Carson City, NV 89703

(775) 392-3680

1749 North Stewart Street, Suite 50
Carson City, NV 89706


2874 N. Carson St. Suite 210
Carson City, NV 89703

(775) 392-3680

1520 Virginia Ranch Rd, Suite 101B
Gardnerville, NV 89410

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105 C Street
Hawthorne, NV 89415

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306 Surprise Street
Yerington, NV 89447

(775) 392-3680

2170 B South Ave
South Lake Tahoe, CA 96150

(775) 392-3680

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At Tahoe Fracture & Orthopedic Medical Clinic, we take the time to get to know each patient so that we can develop a customized treatment plan that’s tailored to his or her specific needs, lifestyle, and goals.

I truly wish I could give them more than just 5 stars!

"I couldn’t have asked for better care for my son than from the staff at Tahoe Fracture and Orthopedic. From the receptionist all the way up to the surgeon, we were treated with the utmost respect, kindness, patience, and care. They were not only quick to get him in for an examination, but were amazingly quick to fit him into the schedule to have his injury treated asap!! Thanks to them, my son is now on the road to recovery. I truly wish I could give them more than just five stars!"

Christa D. / Carson City, Nevada
Thanks Doc!

"Dr. Mike Fry is a wonderful doctor and caring person. When I saw him for the first time, he held my hand and said, “I’m going to make you well”, and he did! I had back surgery 2.5 years ago and still doing great. Thanks Doc!"

We were deeply impressed with the entire experience.

"We were deeply impressed with the entire experience. Candace should be commended for her work ethic. Also my experience with the x-ray tech was outstanding. I would not change anything."

Dr. Fry and the entire staff were excellent.

"My entire experience was just as good as I had planned…a great day! Dr. Fry and the entire staff were excellent. Thanks a lot!"

I cannot express how much of a difference this has made in my life.

"Dr. Jones and his staff through the surgical procedures and other methods they have performed over the years have enhanced my daily living experience dramatically. I am leading a more productive life without the daily pain I dealt with in the past. I cannot express how much of a difference this has made in my life."