When back pain develops or injury occurs that does not warrant a doctor’s care, successful home treatment can be your avenue to more rapid relief. Here are some steps that can help you treat back pain at home:
Apply cold, then heat. Immediately after back injury, apply ice for 15-20 minutes three to four times a day for the first three days. Place ice in a plastic bag and wrap with a cloth or towel to keep a thin barrier between the ice and your skin. After spasms or acute pain subside, you can apply a heating pad to help loosen tight muscles. Limit heat applications to 20 minutes.
Get in a comfortable position. Do not sit up in bed or on soft couches. Avoid positions that worsen symptoms, such as sitting for long periods of time or in a position that requires your back to be twisted.
Rest only for short periods. Short periods of rest, lying flat on your back with knees bent, can help relieve back pain. Long periods of bed rest, however, are not recommended since it may weaken the muscles and delay recovery. More than three days of bed rest is not recommended and could actually delay healing.
Use over-the-counter pain relievers. Non-prescription pain relievers, such as acetaminophen may help control pain. Nonsteroidal antiinflammatory drugs, such as ibuprophen can also reduce inflammation that affects muscles and joints.
Perform light exercise. Take a short walk (3-5 minutes) on a level surface every three hours. Walk only distances you can manage without pain. Try pelvic tilts (i.e., lie on back with knees bent and slowly tighten stomach pressing the lower back against the floor, hold for 10 seconds and relax) to gently move the spine and stretch the lower back (Pace, 2000; Kemper, 1997; Mayo Clinic, 2000).
Source: Health Education Rural Outreach (HERO) is a cooperative effort between Texas Cooperative Extension & Texas A&M University System Health Science Center School of Rural Public Health.Editors: Carol A. Rice, Ph.D., RN & Janet M. Pollard, MPH
Apply cold, then heat. Immediately after back injury, apply ice for 15-20 minutes three to four times a day for the first three days. Place ice in a plastic bag and wrap with a cloth or towel to keep a thin barrier between the ice and your skin. After spasms or acute pain subside, you can apply a heating pad to help loosen tight muscles. Limit heat applications to 20 minutes.
Get in a comfortable position. Do not sit up in bed or on soft couches. Avoid positions that worsen symptoms, such as sitting for long periods of time or in a position that requires your back to be twisted.
Rest only for short periods. Short periods of rest, lying flat on your back with knees bent, can help relieve back pain. Long periods of bed rest, however, are not recommended since it may weaken the muscles and delay recovery. More than three days of bed rest is not recommended and could actually delay healing.
Use over-the-counter pain relievers. Non-prescription pain relievers, such as acetaminophen may help control pain. Nonsteroidal antiinflammatory drugs, such as ibuprophen can also reduce inflammation that affects muscles and joints.
Perform light exercise. Take a short walk (3-5 minutes) on a level surface every three hours. Walk only distances you can manage without pain. Try pelvic tilts (i.e., lie on back with knees bent and slowly tighten stomach pressing the lower back against the floor, hold for 10 seconds and relax) to gently move the spine and stretch the lower back (Pace, 2000; Kemper, 1997; Mayo Clinic, 2000).
Source: Health Education Rural Outreach (HERO) is a cooperative effort between Texas Cooperative Extension & Texas A&M University System Health Science Center School of Rural Public Health.Editors: Carol A. Rice, Ph.D., RN & Janet M. Pollard, MPH
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