Cornell Health Low Back Pain

Live Well to Approximately 8 out of 10 people experience low Learn Well back pain at some time in their lives. Although the pain may feel severe, most low back pain is not Web: due to a serious problem. health.cornell.edu Phone (24/7): Symptoms 607-255-5155 Low back pain is usually felt in the lower back and buttocks. Sometimes, irritation of nerve roots Fax: causes leg pain with numbness and tingling down 607-255-0269 to the toes, also known as sciatica. Appointments: Monday–Saturday Risk factors There are many risk factors that increase the Check web for hours, chances of getting low back pain. The common services, providers, risks result from lifestyle factors, such as sitting and appointment too much, being in poor physical condition, and information bending and lifting improperly. Stress and lack of Learn to avoid (and treat) lower back pain. 110 Ho Plaza, sleep can make the pain worse. As people age, Ithaca, NY they often feel more back pain due to weakened episodes of back pain. Here are some suggestions 14853-3101 muscles and stiffening joints. for improving posture: Self-care Sitting Follow these recommendations to care for your • Sit well back into a chair, resting against the back of the chair. To support the curve in your back when in pain: low back, called a lordosis, you may put a small • In a sudden onset of acute back pain, try lying rolled towel between your back and the chair. face down. If the pain is too intense, you may • A portable lumbar roll, available for purchase need to rest in bed, lying on your back or side, at the Cornell Health pharmacy or in Physical for a day or two. Try a rolled towel under your Therapy at Schoellkopf Hall, is recommended. waist when lying on your back. This roll can also be used when sitting in class • Avoid slouching, bending, twisting, lifting, and and while driving or riding in a car. sitting. If you must sit, limit it to short periods. • Use of a footrest can help relieve pressure in • Non-prescription medications such as your low back. Ibuprofen (Motrin or Advil) or Naproxyn (Aleve) can be used to decrease pain and Standing inflammation. Acetaminophen (Tylenol) can Avoid standing while bent over—even if only also be used to relieve pain, but it does not slightly bent—for long periods. If you must be reduce inflammation. Follow the directions on bent over, try straightening up every few minutes the bottle. Discontinue use if ouy experience and arching backward a few times. stomach upset. • Your clinician may also prescribe medications Working such as pain relievers and/or muscle relaxants. Change positions frequently. If you sit most of Take them only as directed. the day, get up and move around as often as you • Your clinician may refer you to Physical can. If you are standing for long periods, sit down Therapy. To schedule an appointment with a during breaks. physical therapist at Cornell Health, call 607- Exercise 255-7217. The physical therapist will evaluate and determine the best strategy and treatment Stay as active as possible, even if you are having to reduce your back pain, often allowing you to pain. Getting regular exercise, such as walking return to activities more quickly and prevent a or swimming will help you recover faster. Start recurrence. slowly, allowing your body to loosen and warm up before increasing intensity. Posture & precautions Sleeping Good posture can help prevent low back pain Try using a moderately firm mattress with a firm while poor postures can contribute to repeated box spring or board underneath.

(over) When to seek help Exercises Consult with a medical clinician if: The following exercises should help to decrease your back pain. However, if your • You develop any new, prolonged or pain is made worse or is referred down your leg, contact your clinician. Note: it is more severe symptoms, including best to do the exercises on a firm surface. dizziness, weakness, numbness or • lie face down for two to • Prone press-up: lying face shooting pains down your leg. Prone: three minutes, taking a few deep down with hands under your • Your pain is worse or changes breaths and allowing your muscles shoulders, push the top half of location. to relax. your body up with your arms • Your symptoms do not improve after as far as pain permits. It is several days of self-care treatment. important to keep your pelvis, • You have any questions or concerns. hips and legs relaxed as you Students: do this, and to keep breathing normally. Slowly return your If your need is urgent, and Cornell Health body to the floor and repeat • Prone on elbows: lie face down is closed, call 607-255-5155. The on-call up to 10 times, trying to raise nurse will be able to assist you. and place your elbows under your shoulders so that you can lean on your upper body a little further your forearms. Try to relax in this each time. You may repeat this position for two to three minutes. exercise every few hours while you are awake as long as your pain continues to lessen.

health.cornell.edu 10/19