Most cases of lower back pain are acute (short-lived) and self-limiting (go away without major medical intervention). However, if you have lower back pain that has continued for 3 days or more without improvement, despite rest and over-the-counter medications, you should see a doctor. Lower back pain can sometimes be a sign of a more serious problem that needs immediate medical attention. Be sure to see a doctor immediately if any of the following describes your back pain:

  • Feels deep or pronounced and remains unchanged, particularly at night
  • Extends into one or both legs
  • Makes one or both legs feel numb, fatigued, or tingly
  • Results in problems with bowel movements or urination
  • Causes pain or throbbing in your abdomen
  • Was the result of a fall or other heavy impact
  • Has been associated with weight loss that cannot be reasonably explained
  • You are over 50 years old or have a history of back pain or cancer


The following suggestions for a healthier back come from the National Institute of Neurological Disorders and Stroke (NINDS):

  • Sit up and stand up straight. When standing, keep your weight balanced on your feet. Your back supports weight most easily when spinal curvature is reduced.
  • At home or work, make sure your work surface is at a comfortable height.
  • Sit in a chair with good lower back support and that is at a proper position and height for your task.

    • Keep your shoulders back.
    • Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension.
    • A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support.
    • If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

  • Wear comfortable, low-heeled shoes.
  • Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
  • Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
  • Don’t try to lift objects that are too heavy for you.

    • Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back.
    • Keep the object close to your body.
    • Don’t twist when lifting.

  • Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
  • If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate. Smokers have double the chance of getting lower back pain and lumbar disc disease compared with nonsmokers.

While these tips may help you avoid back pain (or a recurrence of it), you may also wish to investigate the following resources:

1 National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet. [NINDS Web site]. July 2003. Available at http://www.ninds.nih.gov. Accessed December 7, 2005.