When your low back pain hurts, it is hard to know the right thing to do. Is it ice or heat? Rest or move? Stand on your head? Watch the quick video below, where Dr. Armstrong shares some helpful tips on what you can do to help your low back pain at home.

Dr. Armstrong’s tips for what to do when your low back hurts:

• Heat: Either a heating pad or a hot shower.

• Alternate with ice: if you like this sensation. 10 minutes of heat, then 10 minutes of ice, and then 10 minutes of heat.

• Find a comfortable, pain-free position: One position to try is lying on the back, with legs in the air resting on a flat surface with the knees and hips bent to 90 degrees.

• Modify your usual activities, but do not bed rest. Keep changing positions so you are not sitting, standing, or being still for too long. Use movement breaks every 10-15 minutes.

• It is helpful if you can figure out in which direction your pain is worsening.

• If it is relieving when you bend forward: marching in place can be helpful, or laying down and hugging your knees to your chest.

• If leaning backward gives you relief: Place your hands on the flat bony part of the low back and bend backward. Or perform the same motion lying on a flat surface using your hands to push your upper body up.

• You can repeat these poses or movements that are similar, throughout the day if they are helpful.

• Over-the-counter medication may give you pain relief. Even a topical pain relieving cream could give you some relief. The pharmacist is an excellent resource.

• Most importantly: when you are able, get assessed by our chiropractors. We can help you find the cause of your pain, then give you more specific help and instructions about managing your pain.