Lower Back Pain Chiropractor in Lincoln NE: What to Do Instead
Photo: Kindel Media on Pexels
You bent down to grab the laundry basket, or lifted a bag of mulch out of the trunk, and something in your lower back grabbed. Now getting out of a chair takes a plan.
The short answer: most new lower back pain eases within a few weeks, and staying active helps more than staying in bed (NHS). Gentle movement, heat and hands-on care like spinal manipulation are among the first things the American College of Physicians suggests trying (ACP). A handful of signs mean the ER, and I list them below.
Backs are a big part of my week as a chiropractor. I'm Dr. James Cain, DC, of Champion Family Chiropractic, just off Pine Lake Road, and I put this guide together for anyone whose back hurts today: what to stop, what to do instead, and when to come in.
Champion Family Chiropractic sells some of the products mentioned here, in our office, our online shop and our Fullscript dispensary, and we earn from those sales. I only recommend things I would suggest to my own patients and family.
Why does your lower back hurt?
Most lower back pain comes from the muscles, joints and discs of the low back getting strained or irritated, not from something serious. It's also very common: about 85% of people have back pain bad enough to see a doctor at some point in their lives (Harvard Health).
Your low back carries your upper body all day, so after a long week at a desk a sudden bend or twist can be the last straw. The muscles tighten to guard the sore spot, and that guarding is a big part of why it feels so stiff.
What should you stop doing when your lower back hurts?
These are the mistakes I see most, each with what to do instead.
Stop staying in bed. Walk instead. Take an easy 5 to 10 minute walk every couple of hours, even if it's just laps around the kitchen. Moving keeps blood flowing to the sore tissue and keeps the joints from locking up. The NHS says not to stay in bed for long periods.
Stop forcing big stretches. Try pelvic tilts. Yanking on your back to touch your toes can make guarding muscles grab harder. Lie on your back with knees bent and gently flatten your low back into the floor, then relax. Do 10 slow ones, morning and night. That moves the low back joints without loading them.
Stop bending at the waist. Hinge at the hips. Set your feet wide, push your hips back like you're closing a car door with your backside, and keep whatever you're lifting close. If your arms are straight when you lift, the load is too far away. Bending and twisting at the same time is a common way to strain a back.
Stop sitting for hours. Get up every half hour. A long drive on Highway 2 or a full game in the stands loads the same spot for hours. Stand up, walk a few steps, and sit back down. A rolled towel behind your low back in the car helps too.
Stop guessing between ice and heat. Use what feels better. The NHS suggests either an ice pack or a heat pack, wrapped in a towel. Heat tends to help stiff, tight muscles. Keep sessions short, and never fall asleep on a heating pad.
How can you tell if your back is getting better?
Use a simple weekly check instead of judging by one bad morning. Each Sunday, ask yourself three things:
Can I walk 10 minutes without stopping?
Can I put on my socks without sitting down?
Did I sleep most of the night?
If more of those are yes each week, you're on track. If nothing has changed after a week or two of doing the right things, or it keeps coming back every few months, that's the point to get it looked at.
What about kids, parents and grandparents?
Back pain looks a little different at each age.
Kids and teens: A child's back pain that lasts past a week or two, keeps them awake, or shows up with a fever deserves a check instead of a wait. Heavy backpacks and long hours of sports practice are common reasons I hear about.
Parents: Car seats, toddlers on one hip and the laundry basket are the big ones. Bring the car seat close before you lift it, switch hips when you carry, and bend your knees to pick up a child from the floor.
Grandparents: Stiffness first thing in the morning is common and often eases once you're moving. Start slow, with a warm shower and a short walk. Pain after a hard fall is different. Get that checked right away, since bones can be more fragile with age.
Which lower back pain signs mean the ER?
These need the emergency room or a 911 call (NHS):
Tingling, weakness, numbness or pain in both legs
Loss of feeling around your genitals or bottom
Changes in your bladder or bowels, like trouble peeing or losing control
Chest pain
Back pain that began with a car crash, a hard fall or another serious accident
If you feel hot, shivery or generally unwell along with back pain, get medical care the same day. Don't drive yourself to the ER.
When is it time for a chiropractor?
Book an exam if your back hasn't eased in a week or two, if it's costing you sleep or shifts at work, or if it flares again and again. No referral required.
At your first visit we talk through how it started, then I check how you bend and twist, where it's tender, and the strength, reflexes and feeling in your legs. That tells me what's likely irritated and what care fits. If anything I see calls for an X-ray or MRI, or for an MD or specialist, I send you on and explain the reason.
The American College of Physicians lists spinal manipulation, along with heat, massage and acupuncture, as non-drug options to try first for back pain that's under 12 weeks old, and it reminds patients that most of it improves over time (ACP). In our office that means care on the table plus a few things to do at home.
New patients pay $20 for the first visit. Not valid for Medicare beneficiaries. We don't bill insurance, and the pricing page shows every cost. Our low back pain page explains how we handle backs.
What I tell my patients
A sore back is usually a tired back, not a broken one. The people who bounce back fastest keep moving, lift smarter and stop sitting for hours at a stretch. If your neck is giving you trouble at the desk too, my guide to neck pain on long desk days pairs well with this one.
Screenshot this list:
Walk 5 to 10 minutes every couple of hours
10 pelvic tilts, morning and night
Hinge at the hips and keep loads close
Up from your chair every half hour
Ice or heat in short sessions, whichever feels better
Check your progress every Sunday
Know the ER signs
What I recommend
After the first sore days, our Progressive Foam Roll Set can help the back move better at home, used as part of your care plan. Check with me before you start, because which roll and how long are decided during your exam.
Questions people ask
Will my lower back hurt for long?
Usually a few weeks, though it can hang on or return (NHS). If a week or two of staying active hasn't helped, come in.
Should I see a chiropractor or a medical doctor for lower back pain?
For a new back ache without any of the ER signs above, you can start with a chiropractor, no referral needed. I examine first and refer you on when the exam shows a reason to.
Will I need an X-ray?
Not always. I decide after your history and exam. If something in the exam calls for a closer look, I'll explain what imaging would show and why it would help.
Back hurting and not sure what's next? Give us a call or a text at 402-423-4422, or schedule a first visit at championchirolincoln.com.
Written by Dr. James Cain, DC, a chiropractor at Champion Family Chiropractic in Lincoln, Nebraska. This article is general education, not personal medical advice. Questions about your own health? Call or text us at 402-423-4422 and we'll help you figure out the next step. For a medical emergency, call 911.
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