Lower Back Pain
Comprehensive treatment guide for non-specific lower back pain affecting daily activities and mobility.
Severity
Mild to Severe
Prevalence
Very Common
Recovery
2-6 weeks
Category
Mechanical
Lower back pain is one of the most common musculoskeletal complaints, affecting up to 80% of adults at some point in their lives. Non-specific lower back pain refers to pain in the lumbar region without a clear underlying pathological cause.
Most cases of acute lower back pain resolve within 2-6 weeks with appropriate conservative treatment. The key is early mobilization, proper exercise, and gradual return to normal activities while avoiding prolonged bed rest.
Acute Phase (0-72 hours)
Reduce pain and inflammation
- Rest and avoid aggravating activities
- Apply ice for 15-20 minutes every 2-3 hours
- Gentle walking as tolerated
- Over-the-counter pain medication as directed
Subacute Phase (3 days - 6 weeks)
Restore mobility and begin strengthening
- Begin gentle stretching exercises
- Gradually increase activity level
- Start core strengthening exercises
- Apply heat before exercises, ice after
Recovery Phase (6+ weeks)
Return to full function and prevent recurrence
- Progressive strengthening exercises
- Return to normal activities gradually
- Focus on proper body mechanics
- Maintain regular exercise routine
Start with beginner exercises and progress gradually. Perform 2-3 times daily during acute phase, then daily during recovery phase.
10-15 reps
Gentle spinal mobility exercise that helps reduce stiffness and improve flexibility.
Instructions:
- Start on hands and knees in tabletop position
- Arch your back and look up (Cow pose)
- Round your spine and tuck chin to chest (Cat pose)
- Move slowly between positions
30 seconds each leg
Helps stretch lower back muscles and reduce tension.
Instructions:
- Lie on your back with knees bent
- Pull one knee toward your chest
- Hold the stretch feeling it in your lower back
- Switch legs and repeat
10-15 reps
Strengthens core muscles and improves pelvic alignment.
Instructions:
- Lie on back with knees bent, feet flat
- Tighten abdominal muscles
- Tilt pelvis to flatten lower back against floor
- Hold for 5 seconds, then relax
10 reps each side
Strengthens core and improves spinal stability.
Instructions:
- Start in tabletop position
- Extend opposite arm and leg simultaneously
- Hold for 5 seconds maintaining balance
- Return to start and switch sides
10 reps each side
Core strengthening exercise that teaches proper spinal alignment.
Instructions:
- Lie on back, arms up, knees bent at 90°
- Lower opposite arm and leg slowly
- Keep lower back pressed to floor
- Return to start and switch sides
30-60 seconds
Strengthens legs and core while promoting proper posture.
Instructions:
- Stand with back against wall
- Slide down until thighs are parallel to floor
- Keep back flat against wall
- Hold position, breathing normally
- Severe pain following trauma or injury
- Loss of bladder or bowel control
- Progressive weakness in legs
- Numbness in groin or genital area
- Fever with back pain
- Pain that worsens despite rest and treatment
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