So I woke up on Wednesday with some lower back pain. It is more of a discomfort but sometimes when I bend over or twist to the side there are sharper pains. If I am sitting or laying down (sleeping) for an extended amount of time, when I get back up it is very tight and more uncomfortable. As far as I know I did not do anything to strain my back. Tuesday I worked a normal shift (retail, so I am always on my feet), but I hadn't been to the gym since Sunday and nothing happened there. I took it easy Wednesday and today (Thursday) but the pain is still there, which is keeping me from getting to sleep. I don't know if I just slept wrong or what. I tried icing it but I felt like I couldn't really get enough pressure or get deep enough for the ice to be effective. I am sure some icy hot might relieve some of the discomfort but I am wary of topical treatments because I don't just want to cover up the pain and let it get worse, I want to figure out what is wrong. I don't know if I am getting old or what, but I don't know who I should visit if this pain continues.

I don't have health insurance at the moment due to starting a new job, so I don't want to make multiple visits. So where should I go first? If I go to a general practitioner or a walk in clinic, I am afraid I will have to pay for that visit just to have them send me elsewhere. So where to start? A chiropractor? I know of a place where I can get a walk in adjustment at a good rate, but I don't know if that will help. So anyone with lower back pain, what has helped you and where did you get the treatment?

I'd start with one of four people (one leads to another, so you sort of have three options besides just using icy hot, which I advise NOT putting on right after you get out of the shower. Painful, easily avoidable lesson learned there).

First, you could use a chiro. Their specialty is the back and it's many mysterious ways, so if you've got back issues and you can find one for a good rate, go for it.

Second, you could go to a GP or a sports med doc (or some equivalent, depending on what you wanted out of the appointment) and be referred to a PT. Keep in mind you would want to find a PT that you've either worked with before or had a reputation for back issues or dancers. Also, many PTs off insurance have insane rates, so you might want to avoid this option.

The third option is a Doctor of Osteopathy. This sort of rolls option two into one easy package. DOs are sort of combo PTs/Chiros/MDs. They are very hands on, and if you have a problem with your back odds are it will be fixed in one or two visits, or at least that's what they tell me. I have no idea what their rates are, though.

You could always wait to see if it goes away. Since you woke up with it one morning randomly, my bet is you slept on it weird or twisted oddly in your sleep. Now, not saying that's not annoyingly painful, especially when you're on your feet all day, but you could try icy hot and see if it goes away. If it doesn't, you'd end up at the Doctor/PT/DO/Chiro, whichever you choose.

Anyway, good luck and I hope you feel better soon!

Definitely go to the doctor if this is something that persists for a long time. But when I get lower back pain it's always related to PMS (or super long work shifts) and I find heating pads help. You can make your own by putting rice into a long tube sock, tying the end closed, and microwaving it for about a minute. It holds heat really well and really helps the pain.

I broke my back two years ago and now deal with chronic back pain from bulging disks. This is my back care routine:

-Sleep with a pillow between your legs, on your side. Try not to lay on your back to sleep. Take a deep breath and exhale as you move when bending over or twisting violently. Go slow.

-Do gentle yoga in the morning or before bed. This video has saved my life: www.amazon.com . . .
It's like gentle PT for back recovery more than yoga. Also, rolling out your back and butt on a foam roller can help encourage blood flow and relaxation to promote healing.

-Heat packs. A heat pack on your back for 20 min will be far more effective than IcyHot.

-Don't sit for too long without getting up to walk around a little bit. Also, don't wear a back brace- it just weakens back muscles and can make the problem worse.

-Pain can be worse in the lower back during the pre-menstrual time because the nerves in the lower back and pelvis become more sensitive and inflamed at this time. Once again, heat packs, gentle massage and careful movement are your best bets.

If you don't feel better soon, try to manage a visit to a doctor, physical therapist or acupuncture. Every doctor I have seen about my back has told me to avoid a chiropractor because they can make these things worse. I didn't believe them and saw one, and ended up with far more pain. See a PT as your first line of defense after the doctor.

Feel better!