– Keep moving, the more active you can be the easier your back will feel.
– Cool the area down. Try an ice pack, wrap in a small towel and keep on the lower back for 5-10 minutes at a time. Reapply after 30-60 minutes.
– If you are at work, take regular rest breaks ideally every 20-30 minutes, move around at work as much as possible.
– Try sleeping with your legs supported with a pillow. If you sleep on your side try a pillow between your knees, or on your back try a pillow underneath your knees.
– If the pain is worse in the morning, try stretching before getting out of bed.
– Think about your tasks, can you get someone else to do it? Can you do it in a different way?
– Be careful when lifting, try to bend your knees and avoid twisting your spine.
– Consider visiting your GP or pharmacist to get adequate pain relief.
– Listen to your body, if a position or activity is too painful, change the position or have a rest. Lying on your back with your knees bent will often relieve symptoms , this can be on the bed if you are sore to get onto the floor.
– Long term, consider taking up pilates or doing core stability exercises in order to strengthen the lower back.
– Give it time, you have to be patient and allow your lower back to recover.