How to Get Rid of Lower Back & Leg Pain

A hard day's work can lead to a hard night of pain, especially in the lower back and legs. This pain can come from repetitive lifting, long standing, or even sitting at your desk incorrectly. Even if the pain is intense, there are still some ways to get rid of it that don't require surgery or taking painkillers. Before you consider either of those options, consider your work environment, a good resting position and even some stretching of supporting muscles.

Things You'll Need

• Dinner chair
• Small Pillow
• OSHA-rated back support equipment (optional)

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Instructions

How To Get Rid of Leg and Lower Back Pain

• 1

  Check your daily activity posture. If you work at a desk for the majority of the day, your sitting posture could be putting unnecessary pressure on your lower back and legs. For example, see if you lean forward more than 10 degrees while you type. Your feet should also be flat on the floor when you sit. If you have curves in your back, your chair should have lower lumbar support. If your job relies on standing or a lot of walking, consider spreading your feet apart a little more. For repetitive lifting jobs, wear supporting equipment like OSHA-rated lower back supports; you should also lift with your tailbone down.

• 2

  Put your lower back and legs into a neutral position whenever you get home, effectively taking all the weight-bearing responsibilities from them. Start by lying down with your feet in front of an average sized dinner chair. Lift your legs up to where your calves can rest on the chair seat while your upper legs are pointing 90 degrees upward. Place a small pillow or towel in the small of your back. Put your hands by your sides, keep the back of your head on the floor, and breathe deep for a minute. Remain here for at least five minutes.

• 3

  Give your supporting lower back and leg muscles a good stretch before you go to bed and 15 minutes after you wake up. A stretch of the Piriformis muscle, which supports the lower back and hips, can help relieve pain. Start by assuming the same neutral back position, except put your feet flat against the wall instead of resting your calves on a chair. Cross your left ankle over your right knee. Interlace your fingers behind your right knee and pull back slightly towards your chest as you raise your shoulders towards your knees. Hold this position for 30 seconds before switching legs.