There are two different types of pain (any type of pain):
1. Chronic: In this, you will have a constant throbbing type of pain which will aggravate or flare up for few minutes but many times a day.
2. Acute: This type of pain is severe, spiked and unbearable.
First of all, you need to understand the origin of the pain. Is it muscular fatigue (piriformis muscle, hamstring muscle) or joint related pain or nerve-related pain (sciatica). Nerve-related pain also called sciatica (in lower back) is the most common form of pain in the world.
Various types of lower back pains are related to muscle contraction, imbalance, excessive stress, weakness, weak abs and bad postural habits. Posture is the most common cause of developing the pain in the lower back. So the first thing you need to do is to get back into proper posture. Put a pillow beneath the lower back while sitting and change the posture as frequently as possible.
If you have an excess fat deposition on your stomach (belly) then you need to reduce that as soon as possible. This excess fat adds extra weight on your lower back which may lead to fatigue of your lower muscles resulting in pain. While sleeping, sleeping with your knees slightly bent. Make sure you equally balance your body while sleeping. Do not try to sleep in sideward position. You can also sleep on the floor/hard surface which will equally balance your body weight.
1. Do simple exercises such as stretching of hamstring muscle (muscle of your back thigh). The hamstring muscle particularly needs to be stretched when you wake from the bed. When you wake up from the bed, put one leg on the ground and put the other leg on the bed and stretch it by leaning forward. Your both legs should be perpendicular to each other in this position. This stretching will ease the obturator foramen. The obturator foramen is in back of the pelvic area where the hamstring muscle attaches to it. So when this foramen is taut (because of tightening of hamstring muscle) it will pull the back of the pelvis or rocks the pelvis area. So when you stretch, the hamstring muscle elongates and the foramen will not rock the pelvis thereby relieving your back pain. You can stretch hamstring muscle in many positions but you should know exactly how to because various stretches will pressurize various points in your body which may worsen the situation if done incorrectly.
2. Do walking daily which is the best exercise for lower back pain. The more you keep yourself mobile, the more lubrication will occur at your joints and it will help you relieve the pain. Do swimming if you can.
3. Piriformis stretch: The piriformis muscle is located deep in the buttock which causes pain. To stretch this muscle lay down on the floor. Fold your both knees and bring the heel of one leg over the knee of the other. Now put your both hands below the knee (backside of the thigh) and pull your leg towards you and hold it there for 25-30 seconds (exercise image attached below). This will ease a lot of pain related to the piriformis muscle.
4. You can to partial crunches in sleeping position, wall sit-ups, bridging etc to elongate the muscles and ease the pain.
Avoid touching toes by bending. This may worsen the situation. You can stretch and touch toes in the way I have mentioned above (one leg on the floor and one leg on bed position). If none them helped you, consult your nearest orthopaedician as early as possible. Remember your posture is the major cause of the lower back pain and do correct it as early as possible. If you are working in front of a desk or a computer, change your sitting posture as many times as possible. You can also take advise of Physio Therapist to help with your situation.
Dr. V. Shashikanth