Wheelchair Causing Back-Pain? Get Relief
Daily practices you can do at home
If you use a wheelchair, you may experience lower back pain caused by sitting in place. This can make everyday activities harder and affect your quality of life. You might struggle with some physical activities, feel more stress, or have trouble sleeping. VA provides many treatment options for pain management. You can also try these tips to relieve pain at home.
Take breaks to move
A stretching and movement routine can help relieve pain in your lower back. Try these tips to help keep you pain-free:
Take a break every 15 to 30 minutes to shift in your chair. If you can, stand or move to another surface. This helps avoid wounds and adjusts the pressure on your spine.
Lean to each side and to the middle every 15 to 30 minutes. This helps to keep your lumbar muscles flexible and will relieve tightness. If you can, cross your legs to stretch your piriformis (also called gluteal muscles) every 15 to 30 minutes. This helps reduce the chance of sciatica.
Do leg kicks and marches, if possible, every 15 to 30 minutes. This keeps your legs strong, helps blood flow, and reduces sciatica symptoms.
Soothe muscles with heat and massage
Try these self-care routines at home to reduce lower back pain:
Heat: Heat helps with blood flow, muscle relaxation, and pain relief. As long as you have sensation in the painful areas, you can use a microwavable or electric heating pad. This is a quick and easy tool for pain that works well. Make sure it’s not too hot and use it for only 15 to 20 minutes to avoid burns.
Massage: Massage increases blood flow and helps you relax, reducing stress and pain. You can use items like a tennis ball or a motorized massager on your lower back, hips, and legs. Do this when you have pain or at the end of your day to help you sleep and reduce overall pain.
How VA can help
Always follow your health care provider’s recommendations for pain treatment. Send a Secure Message to your health care team for any non-urgent questions. They can guide you to the best pain relief methods. A physical therapist can also help you develop a routine that’s right for you. Contact your provider if your pain returns often or gets worse over time.
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