If you've thrown out your back or are experiencing soreness, contact your doctor immediately. In some cases, back pain can be serious and can get worse if you ignore it. If your doctor approves, you can use free home remedies to help reduce the soreness and swelling associated with back pain.
Ice, then Heat
To reduce back strain and swelling, apply ice to the sore area of the back, recommends pain researcher Ronald Melzack, Ph.D., a professor at McGill University. Place an ice pack or a handful of ice cubes wrapped in a washcloth or towel directly to the sore area. Leave the ice pack on for up to 30 minutes. Repeat as necessary after every few hours throughout the day to keep swelling down and pain under control.
After two or three days, switch to heat, recommends Milton Fried, M.D., of the Milton Fried Medical Clinic in Atlanta, Georgia. Place a towel soaked in warm water on the sore area of the back, then place a piece of plastic wrap over the towel. Place a heating pad over the plastic wrap. Finally, put a phone book on top of the heating pad to apply pressure to the back.
Massage
Gently massaging a sore back may help loosen the muscles and alleviate tension, says the Mayo Clinic. Ask a friend or spouse to carefully rub the sore muscles on the back, but tell them not to press too hard. You may use ice and massage simultaneously. Apply an ice pack wrapped in a towel to the sore area, and carefully massage the area surrounding the sore spot for seven to eight minutes, suggests Dr. Melzack.
Stretch
Do stretching exercises to help loosen the back, recommends David Lehrman, M.D., chief of orthopedic surgery at St. Francis Hospital in Miami, Florida. While lying in bed, carefully bring both knees up to your chest, Dr. Lehrman says. Apply gentle pressure to your knees while hugging them to your chest. Release, then relax your body. Repeat to allow the muscles in the back relax.
