How to Relieve Acute Lower Back Pain By Yourself (3 Steps)

July 22, 2024

Low Back Pain

How to Manage Your Acute Lower Back Pain

Hi, this is Satoru from hariQ acupuncture & herbs. In this blog, I am going to demonstrate how you can release and ease acute low back pain by yourself. Sometimes, when you lift heavy objects, sneeze, cough, or even just wake up in the morning, your back can suddenly give out, making it difficult for you to walk, stand up, or even remain in a stationary position.

There are a lot of causes of acute low back pain but this time the low back pain is not caused by herniated, spinal stenosis, and other spinal disorders. This technique will help you move more easily to get up, walk, and sleep so you can heal your back more quickly.

We understand this can be a lot of information and overwhelming: if you are looking for more support and answers, set up a free consultation with our Low Back Specialist, Satoru Ozawa. Share your story, get your questions answered, and learn how you can set yourself up for tremendous success in achieving a healthy life.

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What is Acute Lower Back Pain?

Acute lower back pain is a sudden onset of pain or spasm in the lower back that typically lasts for a few days to a few weeks. It can be caused by various factors, such as lifting heavy objects, sudden movements, or poor posture. This condition is similar to a sprain in your ankle, and it can make it challenging to move, stand, or sit for extended periods of time.

Why Does Your Low Back Suddenly Hurt?

Acute lower back pain or spasms can have various causes, such as lifting heavy objects using the incorrect technique, poor posture, or even a sudden jolt, like sneezing or coughing.

Back pain can often appear suddenly without any obvious cause, leaving you with no choice but to take painkiller medicine and rest. As a licensed acupuncturist, I have treated many patients suffering from acute low back pain or spasms and have realized that these individuals often have tightness in the pelvis and limited spinal movement, particularly at the 12th level.

The Important of the Movement of Pelvis & Spines

When walking, the back moves and twists constantly. According to the article, normally the human body’s lumber spines (L3-L5) tilt to the left and the right 6-10 degrees and the pelvis tilts 4-5 degrees when walking. Once you lose this movement puts pressure on one side and causes back pain.

One possible reason for experiencing limited movement could be tightness in the ribs and thoracic spine, which can affect the movement of the trunk and breathing. In particular, restricted movement in the area of the pelvis and the spines at the level of the 12th rib can cause the Quadratus Lumborum muscle to become tight and cause pain.

3 Steps of Managing Acute Lower Back Pain

The technique I will demonstrate to manage acute low back pain involves increasing and supporting this movement at the pelvis and 12th vertebrae to release the pain in your back instantly. It is gentle, but please be aware that you assume your own risk. If you suspect that you have severe back pain, it is advisable to seek advice from your primary care physician or a specialist.

Even if you are unable to lie on your back or stomach, you can try this exercise to relieve lower back pain.

Step 1

Let’s get started with a simple exercise to help alleviate some of the pain in your back. First, have a seat on a chair and make sure to sit up straight. Next, place your hand on your pelvis and gently move the skin towards the rib on the side of your back that is bothering you. Now, take a deep breath and slowly lean forward at about a 30-degree angle while exhaling. Don’t forget to keep your hand on your back as you lean forward. Repeat this exercise 10 more times and make sure you feel better your back or not.

Step 2

Next, stand up and place your hand on your lower rib, specifically the 12th rib. The QL muscle is often the culprit of acute low back pain, causing tightness and muscle spasms. This muscle attaches to the 12th rib to the pelvis. To locate the 12th rib, place your hand on your waist and find the small depression, which is most likely the tip of the 12th rib. Hold onto the rib, then twist your trunk toward the painful side of your back while exhaling for 3 seconds. Repeat this movement 10 more times.

Step 3

If you have completed the previous two exercises and feel better, you can try the next one. Lie on your back on the floor and place your feet on the wall. Make sure you use your feet to lift up your hip. It is important not to use your back muscle to lift up your hip. To check if you use your feet or not is simply touch your thigh. If your hamstring muscle is activated, you can feel the muscle tight up. When you activate your hamstrings, which in turn activate your hip. This causes your pelvic bone to posteriorly tilt, deactivating your back muscle and alleviating your back pain.

After that, extend your arm in front of you, then reach your right arm up towards the ceiling while pushing your feet down and exhaling. Hold this position for six seconds, and then relax. Repeat the same exercise with your left arm reaching up toward the ceiling.

Heat Therapy

I know it is very painful to deal with acute low back pain. And, because this is muscle strain, give at least 2 weeks to reduce the pain. Meanwhile, I want you to put heat at least 20 minutes every day to increase the blood flow. You can also put icy hot or tiger balm to even increase the circulation and soften the tissue and reduce the pain in your low back.

Important Note

Performing these 3 step acute lower back exercises can help speed up your healing process and alleviate excruciating pain in your lower back. If you are still experiencing trouble with your lower back, you may want to consider alternative treatments such as acupuncture to expedite the recovery process.

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We'll be happy to answer your questions.

Is Acupuncture Effective for acute low back pain?

Yes. Acupuncture is very effective for acute low back pain. We examined your lower back and muscle tightness during the initial acupuncture session. You may be unable to bend forward or lean back due to pain. The treatments focused on reducing inflammation and swelling and restoring movement in the lower back. Acupuncture has been shown in many studies to be incredibly practical in reducing pain and inflammation due to its ability to stimulate the body to release its natural painkillers. So, you start feeling relieved from the pain after each session.

When Should I start Acupuncture?

As a general rule of thumb, the sooner one receives treatment, the better the prognosis.
Some patients come for low back treatment months or even years after the initial onset, and these chronic cases are often more complex and take a much longer time to achieve results. Even then, recovery is not guaranteed.

How Often Should I Schedule Acupuncture Sessions?

Regarding the frequency of treatments, Acupuncture follows a simple rule. Acute and relatively new conditions are most effectively treated with more frequent visits, whereas chronic and old conditions can benefit from more widespread treatments. In other words, if you just had an onset of low back pain, you will probably be prescribed 2-3 treatments per week in order to get the most effective results.

If you or a loved one was diagnosed with acute lower back pain and want to learn more about Acupuncture and whether it’s appropriate for your case, send us a message through our contact page. Thank you for taking the time to read this blog post! I appreciate your interest and hope to see you again for future posts.

We understand this can be a lot of information and overwhelming: if you are looking for more support and answers, set up a free consultation with our low back Specialist, Satoru Ozawa. Share your story, get your questions answered, and learn how you can set yourself up for tremendous success in achieving a healthy life.