What To Do & NOT Do For Low Back Pain

Low back pain (LBP) is a common condition that can occur unexpectedly. While there are many self-help approaches that can be beneficial, some of these approaches can fail or even worsen the condition. Here are some “do’s and don’ts” when self-managing LBP:

• Ice vs. Heat: People are often confused about whether to use ice or heat for LBP. Generally, ice is more effective as it vasoconstricts and pushes out inflammation or swelling, which usually feels relieving and helpful. Heat, on the other hand, vasodilates, which draws blood into the injured area that is already inflamed and swollen, thus adding more fluid to the injured area. Heat may feel good initially, but often soon after, increased pain intensity and frequency may occur. When LBP is chronic or NOT new/acute, heat can be very helpful, as it relaxes muscles and improves movement by reducing stiffness (but never use heat more than 20 minutes per hour). The biggest mistake about the use of heat is leaving it on too long—some people even burn themselves with a heating pad they’ve left on for hours of continuous use—sometimes overnight (PLEASE DON’T DO THAT!). When using ice, there are MANY ways one can apply it. If you only have 5-10 minutes, that is better than nothing! However, an ideal approach is to apply the ice pack or bag as follows: On 15 min. / off 15 min.

If you’re experiencing LBP, we encourage you to schedule a consultation with Morgan Chiropractic. Our team of experts will help you understand your condition and provide you with the best possible treatment options.