Tips to Deal with Chronic Lower Back Pain

According to a survey, about one in four Americans has had a recent bout of lower back pain.

As people start ageing, everyday wear and tear on the body contributes in muscle and bone deterioration. Scenarios such as bending down the wrong way while lifting heavy machinery, injuries and trauma results in persistent pain and can cause lower back pain. Pain in the lower back can also be a sign of arthritis, osteoporosis or a herniated disc.

Read on to know more about tips to deal with chronic lower back pain at home.


Relax but remain mobile. Resting sore muscles will help reduce pain. Resting for a longer time will lead to other problems including stiff joints and muscle weakness, making the pain worse.

Hot and Cold Therapy:

Apply a cold pack (ice pack or bag of frozen vegetables) to the tender area several times a day for up to 20 minutes.  After 2- 3 days of cold treatment, apply a heating pad on the affected sites to resolve lower back injury. The compression could help prevent inflammation and increase blood flow.  Taking hot showers early in the morning and before going to bed at night may also help relax muscles.


With a right combination of prescribed OTC (Over-The-Counter) medications, you will be able to get relief from the condition. Make sure you give your inputs to the doctor about your medical history, allergies before a concrete pain management plan is crafted for you. The specialist will find the right fit of solutions depending on your body type, needs, circumstances, body and preferences.



Exercise is deemed as the most profitable routine to be followed when it comes to lower back pain management. While strengthening your back and abdominal muscles, regular exercise also builds muscle support for the spine, improve posture, maintain balance, and help you with recovery from the pain. Plus, if practiced regularly, it will also decrease the chance of injury in the future.


Indulging in massage have been proven effective in reducing pain, stress and other setbacks associated with chronic lower back pain. Massage therapy is a comprehensive and multidisciplinary approach to pain management and can be combined with physical therapy, acupuncture and medication to ease the symptoms.

While it is important to know about procedures, understanding strategies to keep your back healthy is also highly recommended.

Excess weight increases stress on lower back muscles. A patient must maintain healthy body weight. If you are slightly overweight, losing a few pounds could actually bring benefits.

Have you been inactive for a long period of time? If it’s a yes, then it’s time to get involved in low-impact exercise program including yoga, brisk walking, and swimming. This will strengthen your back to fight future injuries.

Before you start your exercise routine or any other physical activity, be sure to stretch to combat stiff muscles.

Avoid lifting heavy objects.

Lastly, have your comfortable footwear, shoes that are comfortable and low to the ground.

Almost everyone can have an experience of back pain at some point in their lives. It’s important to seek out a healthcare specialist who can assess your condition properly and treat it accordingly so that it doesn’t occur again.

If you or your loved one suffers, do get in touch with pain center to avail the necessary details and information on treatment plan. With Double Board Certified compassionate, and skilled specialists, Premier Pain & Spine in Chicago has been among the few ones who take pride in highest success rates in pain treatment.

Call (847) 519 4701 for more information and scheduling with pain management Chicago trusts or request an appointment!