The Fastest Way to Relieve Lower-Back Pain

When our patients have lower-back pain, the last thing most of 'em want to do is get a move on. But here's the thing: That's often the first thing you should do -- well, the second. The first is to see your doc and make sure it's okay. Once you get a go-ahead, get moving.

Lower-back pain is practically as common as the cold. During any given 3-month period, about one in four Americans are wincing from it. Usually it’s due to muscle pulls and swelling, which presses on nerves. Activity decreases inflammation and swelling, as long as you don't overdo it. While most lower-back pain improves by itself within a month, who wants to go through a month of wincing?

Swimming and gentle yoga often help, but here's something that's simpler and quicker: Put one foot in front of the other. Yep, turns out that our favorite activity -- walking -- can ease lower-back pain in as little as 7 days. Even if you walk very short distances (picking up the mail, stopping by the neighbor's house, going to the copier), just doing normal activities helps you recover and feel better faster. Why?

• Moving pumps fluid out of your muscles (fluid's what causes the swelling, or edema) and helps prevent you from getting trapped in a downward spiral of inactivity, stiffness, pain, and depression.
• Focusing on helping yourself, rather than on how much it hurts, is good medicine all by itself. Never underestimate the pain-easing power of positive thinking. We YOU Docs don't.

Sleeping in this position will also help your testy back feel better.