Pain Management for Arthritis Lumbar Pain Without Drugs

Arthritis pain in the lower back (lumbar) is common as people get older. Loss of flexibility, loss of strength and reduced range of motion are common when arthritis attacks the lumbar region. While pain killers may be effective in reducing discomfort in some cases, they do nothing to help the condition improve.

  1. Rest

    • One of the best things you can do to improve your lower back and reduce your arthritis pain is to rest, relax and not move while lying on a flat surface. If you have a board that is 1/4- or 1/2-inch thick, you may want to put this board under your mattress or the cushions of your sofa. This will give you more firm support and help you contend with arthritis pain.

    Ice and Heat

    • Alternating ice and heat can help you regain flexibility in your lumbar region. While you are resting, put an ice pack on your back for 15 minutes of every waking hour. Do this for a 24- or 48-hour period. Use a heating pad on your lower back for 15 minutes of every second waking hour. The ice will help minimize swelling and pain; the heat will stimulate blood flow. The combination of the two will help you regain strength and flexibility.

    Stretching

    • Do stretching exercises to help get more flexible and functional in the lower back. Lie down on the floor and bend your knees so they are at a 45-degree angle. Take your arms and grasp your right thigh just underneath the knee. Pull the right knee toward your chest and hold it for two seconds. Return to the starting position. Do this 10 times and then do the same exercise with your left leg. Take a 30-second break and then repeat the stretch.