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Have you ever woken up in the morning and had just the worst lower back pain? If you have, you are not alone. Low back pain is one of the most common complaints in modern society. So, what do you when you develop acute low back pain? Here are a few things that might just help you out and speed your recovery. The last thing you want is to have your training interrupted by some pesky back pain.

The first and most important thing to know is that the majority of low back pain is no big deal. In fact, the pain itself does NOT signal some more serious problem. I like to use the adage "your pain is safe." What I mean by this is, even if you have low back pain and it gets worse with activity, it does not mean you are going to cause further harm to yourself. Actually, the opposite is usually the case. Activity, and I don't mean bench pressing 300lbs, can help speed healing and rest, as in bedrest, can slow the healing process.

So, if your back hurts you, it is okay to go for a walk or do some light cardio. Go ahead, increase the blood flow to you muscles and you might be surprised that you feel better. Of course, it might not be immediate, but rather it might take a few days of low level exercise to make a difference.So, what else can you do to help lessen the pain? Stretching is okay, but don't overdo it! Ice and heat can be of help but they are only temporary. Neither will speed your healing. You will need to test which one works best for you as there are no hard and fast rules on which is better. One caveat, if you hurt your back and you have bruising associated with it, then icing for the first few days might be more helpful than heat. Ice is beneficial because it penetrates deeper than heat and reduces muscle spasm better. Heat only penetrates a few centimeters and the body has very efficient ways of dissipating the heat so the benefits will not last that long.

What else can you do for the pain? There a number of over the counter (OTC) pain relievers. Each person responds differently to the different preparations so you will need to find what works best for you. I use them not so much to heal but to reduce pain, thus allowing more movement and therefore speeding recovery.

The above information refers to pain that does not radiate below your buttocks. if you have pain, numbness/tingling or weakness in your leg(s) you should see your doctor. Also, if your back pain is not getting better in a week or you have other concerns give your doctor a call.

Jerry Sobel, M.D. Physiatrist specializing in spine and sports injuries