Lower back pain can be caused by injuries, wear and tear on the spine, or underlying conditions like osteoporosis. About 80% of adults experience it at some point. Here's a step-by-step guide to managing and preventing it:

Initial Treatment Options

Gentle Movement:
- Engage in walking, swimming, or yoga. These activities reduce pain and promote recovery.
- Avoid bed rest, which can delay healing.

Pain Relief:
- Take NSAIDs like ibuprofen (Advil) or naproxen (Aleve).
- Use these as directed for short-term pain management.

If Pain Persists (Beyond 4 Weeks)

• Consult a doctor to rule out conditions like:
• Arthritis
• Fibromyalgia

• Osteoporosis

• Hands-On Therapies:

• Chiropractic care, massage, or physical therapy may help.

Emergency Signs

Seek immediate medical care if you experience:
- Weakness or numbness in the legs.
- Loss of urinary or bowel control.
- Severe, debilitating pain preventing movement.
- History of cancer, severe falls, or previous back injuries.

Avoid These

• Prolonged Bed Rest: Delays recovery.
• Back Braces, Patches, and Creams: No proven effectiveness.
• Unnecessary Surgery: Reserve for severe cases like herniated disks or spinal stenosis after other treatments fail.

Prevention Tips

Strengthen Core Muscles:
- Do exercises that target your abdomen, back, and hips. Avoid overstretching.

Proper Lifting Technique:
- Bend at the knees, keep the object close, and maintain a neutral spine.

Practice Good Posture:
- Sit upright and engage your shoulder and abdominal muscles.

Mental Health Care:
- Depression and pain are interconnected. Treating depression with medication like duloxetine (Cymbalta) may reduce chronic back pain.
- Be cautious of side effects, such as dizziness or liver issues.

By following these steps, you can manage your lower back pain and reduce the risk of future episodes.

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