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What can I do for relief when I've hurt my lower back? : What can I do for relief when I've hurt my lower back? What else can I do for relief? : What else can I do for relief? Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Massages may also give relief. Call your family doctor if: : Call your family doctor if: Pain goes down your leg below your knee Your leg, foot, groin or rectal area feels numb You lose control over going to the bathroom Your pain was caused by an injury Your pain is so intense you can't move around Your pain doesn't seem to be getting better after 2 to 3 days Tips for preventing back strain : Tips for preventing back strain Don't lift by bending over. Lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting. Tips for preventing back strain : Push rather than pull when you must move heavy objects. If you must sit at your desk for long hours, break up the time with stops to stretch. Tips for preventing back strain Tips for preventing back strain : Tips for preventing back strain Wear flat shoes or shoes with low heels (1 inch or lower). Exercise regularly. An inactive lifestyle contributes to lower back pain. What's the best way to sit? : What's the best way to sit? What's the best position for standing? : What's the best position for standing? If you must stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every 5 to 15 minutes, switch the foot you're resting on the stool. Maintain good posture: Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in. What's the best position for sleeping? : What's the best position for sleeping? The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck. You may also put a pillow between your knees. What's the best position for sleeping? : What's the best position for sleeping? If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Don't sleep on your stomach unless you put a pillow under your hips. Proper sleeping positions : Proper sleeping positions Mattresses What you sleep on can also impact how comfortably you sleep. If adjusting your sleeping position doesn't help reduce pain, try adjusting your sleeping surface. Mattress firmness is an individual choice. It should not be too hard or too soft. What exercises can I do to strengthen my back? : What exercises can I do to strengthen my back? Golden Rules : Golden Rules Sit properly, Stand Properly &Sleep Properly Regular Back Exercise Take breaks periodically i.e. do not sit or stand for longer duration Use proper chair with lumbar support Do not use high heel shoes. Consult your doctor, if required. 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