STOP WAITING FOR THE PAIN TO GO AWAY
Visit a doctor or physical therapist if you suffer from this type of pain for more than a week or two (direct access to physical therapy is allowed by many states). Begin with treatment as soon as possible. Do not expect that the pain will go away without one.
STOP TRYING PASSIVE TREATMENTS
Passive treatments as ultrasound, heat or ice may bring relieve but it is temporary. Many experts claim that proper posture and active self-care exercise are effective remedy against sciatica. Your therapist will decide which exercises are suitable for your specific condition.
STOP LIFTING HEAVY ITEMS
Lifting heavy items may be the cause of low back pain. If you must lift heavy items while on work ask your boss to give you proper equipment and somebody to help you.
One more common cause of low back pain is repeated bending which may be the reason for increased pressure on the disc in the back which causes muscle pain. So try not to bend forward as much as you can and do light exercises for the low back which require backward bending to repair the damaged done by the forward bending,
STOP AVOIDING EXERCISE
It may be difficult to start doing exercises but it is really beneficial for relieving low back pain. It will make your muscles stronger and improve the circulation in the joints and discs. Spending a lot of time on the sofa will put your low back in bad posture.
Poor sitting posture is one of the main reasons for low back pain. You make a great pressure on the joints, discs and muscles due to sitting in a slouched position, which will cause pain. Try to learn how to seat right and how to maintain proper posture which will help in eliminating the low back pain. Be also cautious about your work space at work and at home.
STOP FOCUSING ON A DIAGNOSIS
Even 85 % of low back pain is said to be “non-specific” which means that the cause of your pain cannot be determined. Although some common tests can show the joints, bones and discs precisely there is no test which can find with 100 % accuracy the exact cause of your pain.