Lower back pain what should I do?

[MLGbreezy]

I just turned 25 and I’ve been having some lower back pain. The cause was from a few weeks ago I was laying down on my stomach for long periods of time which I don’t normally do but the few times I have in the recent past it has caused some lower back pain/strain but usually goes away within a week. I was laying in my stomach for a really long time this time so ig the effects were multiple, I read online that laying in your stomach messed with the alignment of you’re spine so it’s not good to do. Issue is the pain has lessens significantly with stretching and stuff but it is still there if I bend over a certain way or am hunched over for to long while sitting. Before a. Few weeks ago I never had these issues, is there anything I can do to fix things and get to how I was before I’d rather not have this be a permanent issue I usually try to take care and watch my post so that I wouldn’t have back or as I got older 😭

[FunkyMonkee]

Walk.
Swim.
Play drums.
Most likely, what's happened is that your muscles in your back have suspected that your back, in that area, is too weak, at the moment, so, those muscles have gotten super tight around your spine to keep it from moving any further out of whack so, you want those to relax. It'll also help if you can get your back in that area to pop. I get that almost every time I lie on my back. I just lie back on the bed and, within about a minute or two, I can feel my spine drop back into place! It doesn't hurt at all. It's no worse than someone dropping a cell phone on your stomach. If you know how to crack your back (similar to cracking knuckles) try that every so often.
If you have to lie down at all, do it on your back. While doing so, take long, slow deep breaths and concentrate on trying to become as relaxed as possible. Normally, when I'd do this, I'd lay across the kitchen table. Make sure it's sturdy enough to take your weight. Start out sitting on the very edge so that, if you were to go any farther out, you'd fall off. Once there, slowly lean back onto the table with both legs hanging loosely over the edge. You MIGHT wanna lift your legs with you at first until you get onto the table. My feet would nearly touch the floor (I'm 6' 9"). While lying there, take deep breaths and try to relax. Usually, with each breath, you'll get more and more relaxed. After a few minutes, you just might hear and feel your back pop. I would also slowly pick up just one leg and then stick it straight up in the air in front of me, like I was about to walk on the ceiling and then, either bring it up to my chest, wrap my arms around it (curled up) and squeeze a bit. Then slowly stretch it out in front of me again and then, when I'm ready, let it drop freely towards the floor. Do the same with the other leg. Then do the same with both legs. There's no set pattern, you can do both legs first or one then both then the other. It's up to you. To get back to your feet, off the table, lift them both again and let them drop but let your chest come up at the same time, as if your feet are pulling your chest up, when you let them drop.
If you have stairs that you can stand in front of with a lot of leg room behind you, stand at the bottom of the stairs about a foot away, maybe 2, and put one foot at least one step up, flat on the step. Lean towards the steps as far forward as you can with your other foot on the floor behind you as far as you can go and squeeze towards your forward leg. Slowly reverse this and then do the same with the other foot on the step. The more you can keep your upper body upright, the better it should work.
For this one, you WILL need to lie face down. Get an ice pack and either place it on your shirt or pants where the pain is or, wrap it in a fairly thin towel first. Stay like that for 15:00, no more than 20:00. Take it off and do whatever else you might want to do for 15:00 and then, put a heating pad on it for another 15 to 20. Wait another 15 to 20 and put the ice back on it, etc.. Do this a few times. If you have one of those Braun hand-held massagers (it looks like it has 2 or 3 black rubber balls on it), have someone run that across your lower back for about 5:00. DO NOT do any of those 3 things so that you are sitting/lying ON the ice or heat or massager!! It'll make your back worse!!
Get a can of Max Freeze. If you can't spray it on yourself, get someone else to do it for you. I try to do it solo but come close to missing every time. You'll have to spray it in a ventilated area or outside. You don't want to breath this stuff or get it in your eyes, mouth or nose. All you need is one quick blast on the area that hurts and the pain will be gone instantly!! Only problem is, it doesn't last more than an hour or two. If you get any on your hands, wash them with soap & water as soon as possible.
If you have any muscle relaxers, those might help. I've never taken any, as far as I know but, they seemed to help dad a lot with his back. I come from a looooong line of back trouble!!

[Oliverlogan263]

Here's what I'd recommend bro:

Foam rolling your back is key right now. That'll help loosen things up and break up any knots that might still be there. Roll front and back twice a day for 5 mins.

Also do some cat/cow stretches 2-3 times a day. Get on your hands and knees and arch your back up and down. Feel it stretch the whole area.

Take an anti-inflammatory like ibuprofen too. 200mg 2-3 times a day. That'll help knock down any swelling or inflammation lingering.

Ice your back 15 mins on, 15 off throughout the day. Just lay a cold pack on the sore area. Feels so good man.

If it doesn't start feeling a lot better in a week, I'd hit up a chiropractor. They can get things extra aligned and release tension you might not be able to hit yourself.

Take it easy on heavy lifting or bending till you're 100%. Don't wanna re-injure it! But with those things it should clear up quick bro. Feel better!

[MLGbreezy]

Okay thank you 🙏🏾

[Oliverlogan263]

No problem dude, hope it starts feeling better soon! Back pain is no joke. Just take it easy the next little while and let me know if those tips help at all. We've all had those moments where we tweak our back somehow. You'll be good as new in no time.

[lightbulb27]

we don't know your conditioning or daily life. I'd suggest go to physical therapist.

There's some videos to build core strength and stretch that are really good. if want, I'll post or look up some.

you are young, you just wait til over 40. you have to get in shape and maintain balance of muscles or else...

[MLGbreezy]

Yeah most of the time im just lounging around at home when im not working and im not the healthiest which sucks cause id just made a gym membership and have been wanting to get back in shape and just be healthier and then this happened 😭

[Sonorous]

Weak glutes can be a direct correlation to lower back pain.

[strateguy632]

that is very difficult.