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You wake up, move to a sitting position in bed, and — ouch. Your lower back feels stiff and sore. What just happened?

You could have a problem like a herniated disc. But more likely, you overdid it at the gym, lifted too-heavy groceries, or even sat at your desk for hours without moving. When you strain or sprain your lower back, the muscles become swollen and painful.

Sometimes you need to see a doctor to get back pain relief. But there are also lower back pain treatments you can do without a doctor’s appointment. Here’s how to help lower back pain, so you can get back to your active life.

How Common Is Lower Back Pain?

Back pain is one of the most common ailments doctors see, especially in middle-aged and older adults. According to the Centers for Disease Control and Prevention (CDC), low back pain is especially prevalent. In a recent survey, 28% of men and nearly 32% of women reported having lower back pain in the last three months.

Low back pain can be sudden or come on slowly. You may feel twinges or soreness in your back every so often or all the time.

Most cases of lower back pain go away on their own. But sometimes, it can become a chronic problem that interferes with your daily life. Doctors consider lower back pain chronic if it lasts longer than 12 weeks.

What Causes Lower Back Pain?

Many factors can contribute to lower back pain. They include:

• Arthritis — This occurs when the cartilage in your joints breaks down and no longer absorbs shocks. Arthritis is common among people as they age, and often occurs in the lumbar, or lower, spine.
• Degenerative disc disease — The discs in your spine are the rubbery cushions between each set of vertebrae. Over the years, they start to wear out, becoming flatter and drier.
• Disc injury — If a disc gets torn, it can cause lower back pain. Another common problem is a herniated disc. That’s when the jelly-like center of the disc gets squeezed out toward the spinal column, putting pressure on nerves.
• Overuse — You may have soreness in your back muscles and ligaments if you overexert yourself during exercise. Many people feel lower back pain when they start an unfamiliar workout or activity. Yard work and shoveling snow are common culprits.
• Scoliosis — Curvature of the spine often happens in older adults with arthritis. It can create pressure on the nerves and cause subsequent back pain.
• Spinal stenosis — This happens when the area around the spinal cord narrows. It puts pressure on the spinal cord and surrounding nerves.

How Can I Care for My Lower Back Pain?

The good news is that you may be able to get lower back pain relief without complicated medical procedures.

Try the following lower back self-care and natural tactics to soothe your aching back.

Exercise

Doctors no longer recommend bed rest for lower back pain — it’s better to stay active. And strong, flexible muscles are less likely to get injured.

For lower back pain, many people find relief in workouts that include stretching. Yoga and tai chi feel good on your lower back. They also boost flexibility, balance, and core strength.

Improve your posture

Using good posture can help your sore back feel better quickly. When you’re sitting, keep your shoulders and head erect, your feet flat on the floor. When walking or standing, keep your head up, shoulders straight, and chest forward.

Take over-the-counter (OTC) pain relievers

Taking OTC pain medicine may be enough to relieve mild lower back pain. Acetaminophen (Tylenol) relieves pain with few side effects. Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil) and naproxen (Aleve), reduce pain and swelling.

Try complementary therapies

Many people find relief from lower back pain through massage therapy, chiropractic care, or acupuncture. These treatments can relax aching muscles, correct spinal alignment, and release blocked energy. Talk to your doctor about whether these therapies are right for you.

Use cold and heat on your back

If you’ve strained your back, apply cold compresses or an ice pack right away. Cooling the area can ease pain and reduce swelling.

After about 48 hours, switch to a heating pad or hot water bottle. The warmth not only relaxes your muscles and feels good, but it also increases blood flow to aid healing.

How Can I Prevent Lower Back Pain?

There are many ways to help prevent lower back pain.

• Learn correct lifting techniques — Whether you’re lifting weights at the gym or helping a friend move, it’s important to bear weight correctly. You should bend at the knees and hips, keeping your back straight. Keep whatever you’re lifting close to your body, don’t twist your back, and use your leg muscles to lift.
• Maintain a healthy weight — Being overweight or obese puts strain on your back, especially when there’s extra weight around your belly.
• Make healthy lifestyle choices — Poor nutrition, lack of sleep, and stress can all contribute to back pain. Making small tweaks to your diet, developing good sleep habits, and managing stress can help ease back discomfort.
• Quit smoking — Smoking is a risk factor for many diseases. That includes atherosclerosis (hardening of the arteries), which is a risk factor for degenerative disc problems.
• Strengthen your core — Exercise can help stabilize your back and prevent strains and sprains. A combination of cardiovascular activity (walking, swimming), strength training, and flexibility is best for lower back health.
• Take frequent breaks — Sitting too long in one position can add to back strain. If you have a sedentary job, get up to stretch and walk around once every hour.
• Work smart — Make sure your computer screen is at eye level so you don’t hunch over it. For back health, consider an ergonomic office chair or an exercise ball as an alternative to a traditional desk chair.

When Should I See a Doctor for Lower Back Pain?

Sometimes home care isn’t enough. You may have a back problem that needs medical care. You should call your doctor if your back pain lasts longer than two weeks or isn’t getting any better with self-care.

You should get immediate medical attention if you have any of the following symptoms with back pain:

• High fever (over 100.4 degrees Fahrenheit).
• Loss of control of your bladder or bowels.
• Severe belly pain.
• Weakness or numbness in one or both legs.