Chapter 01 — Health & Wellness

How do I get rid of lower back pain?

Most acute lower back pain resolves in 4–6 weeks with movement, not rest. Walk daily, avoid bed rest beyond a day or two, use heat for muscle tightness, ice for swelling. Strengthen core and glutes — weak hips are the most common hidden cause. Pain with numbness, weakness, or bladder issues is a same-day medical issue.

Follow-up questions

What's the best sleeping position for back pain?

On your back with a pillow under the knees, or on your side with a pillow between the knees. Stomach sleeping flattens the lumbar curve and aggravates most back pain.

Are standing desks better?

Better than sitting all day, worse than alternating. Aim for a mix — 30 minutes sitting, 30 standing, plus a short walk every hour.

When should I get an MRI?

Not in the first 6 weeks unless there are red flags (trauma, fever, severe neurological symptoms, cancer history). Most imaging findings don't correlate with pain.

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