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How to Treat Lower Back Pain

By Contributor ; Updated July 27, 2017

How to Treat Lower Back Pain. Four out of five Americans develop lower back pain. Lower back pain can be caused by many factors such as strain, bad posture, slipped discs and a previous injury. With a little time and effort you can be up and running free of pain without doctors or prescriptions.

Fill an ice pack or plastic bag with ice and apply to your lower back for five minutes. The cold will help reduce pain, swelling and inflammation.

Heat the affected area by taking a hot bath or shower. You can also use a heating pad to soothe your aching back. The heat boosts circulation by dilating blood vessels and getting nutrients to the damaged areas.

Take an over-the-counter pain killer to ease the symptoms of your lower back pain.

Repeat Steps 1 through 3, alternating heat and ice every hour. Take the pain killers as needed but be sure to keep to the daily recommended dosage.

Stretch your back. Lie face-down on the floor. Press your hands against the floor and raise your upper body up arching your back slightly. Hold this position for 10 seconds and then repeat 10 to 15 times. This will extended the muscles in your back and relieve a lot of lower back pain.

Flex your lumbar muscles by getting on your hands and knees and arching your back. Retain this position for ten seconds and then repeat 10 to 15 times. This exercise often releases stress on your lower spine.


If you feel nauseous or have an upset stomach after taking pain killers, stop taking them at once and seek medical care.


If your lower back pain persists for more than one week, consult a physician or a chiropractor.

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