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How do you fix lower back pain on the right side?

Rest and Avoid Strain

If you are experiencing back pain for the first time, make sure to rest your body. RICE stands for rest, ice, compress, and elevate to help reduce inflammation and strain. But don’t lie in bed for too long — it can cause stiffness. Do light movement to help your muscles not get too tight.

Apply Heat or Ice

Ice and heat therapy can help to minimize pain and swelling. Use a cold pack or ice wrapped in a cloth on the painful area for 20 minutes, especially if the pain is acute and due to an injury. After a day or two, switch to a heating pad or warm compress, which can help loosen the muscles and increase blood flow.

You are stretched and strengthened muscles

Gentle stretching can alleviate the tight muscles potentially causing your back pain. Some helpful stretches are:

  • Knee-to-chest stretch: Lie on your back and curl one knee into your chest. Aim to hold for 20–30 seconds and repeat on each side.
  • Child’s pose: Get on your knees and then gently extend your arms in front of you, resting them on the floor, keeping your hips over your knees.

Low-impact exercises can help support your lower back, too. Do core exercises like:

  • Plank: Hold a plank position for 15–30 seconds to build abdominal strength.
  • Bird-dog: From a tabletop position, reach out with your opposite arm and leg, holding for a few seconds, then switch sides.

Correct Your Posture

Prolonged Poor Posture can Create Added Stress on your Back and Cause Pain. Sit Stand with Good Posture Source: Pexels

  • Use straight back, feet flat on the floor.
  • If you are standing, distribute the weight evenly on both legs.

Pain Relievers Available Without a Prescription

NSAIDs like ibuprofen or aspirin reduce pain and inflammation. Take care to follow instructions, and seek a doctor’s advice if you’re not sure which medication to take.

Seek Professional Healthcare Assistance

If the pain doesn’t improve in a few days or if it gets worse, you should go to a doctor or physical therapist. They can evaluate your situation and provide a treatment plan tailored to you, including referring you for physical therapy or other treatment or therapy.

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