1. Treat the Symptoms
For lower-back strains and sprains, decrease pain and swelling with ice, heat and nonsteroidal anti-inflammatory drugs (NSAIDs). For the first 48 hours, apply ice to your back for up to 20 minutes at a time, a few times per day. Beyond 48 hours, use a heating pad or warm bath to soothe your muscles and increase circulation to the area. During this time you can also take NSAIDs like aspirin or ibuprofen. If you don't see improvement after a few days, consult with a doctor to make sure the injury is not more serious.
2. Treat the Cause
Stretching and strengthening exercises are a useful treatment for most types of back injuries since many of these injuries result from imbalances in strength and flexibility of back and core muscles. Try these conditioning exercises at home.
To strengthen the lower abs, lie on the floor with your knees bent and your feet flat on the floor. Tilt your pelvis upward so that your entire back is firmly pressed against the floor. Keeping that pelvic tilt, use your abdominal strength to bring your knees in toward your chest and then slowly lower your feet back down to the floor. Do two or three sets of 10 to 15 repetitions. For something more challenging, bring your shoulders off the ground and place your feet farther away from your body.
To strengthen back muscles, lie face down on the floor with your arms alongside your body. Keeping your lower body on the floor, lift your head and chest up as far as you can while continuing to look at the floor, and then slowly go back down. Do two or three sets of 10 repetitions. For more of a challenge, place your hands underneath your forehead.
To stretch the lower back and hamstrings, sit on the floor with your legs straight out in front of you. Place your hands on the floor and slowly reach toward your heels until you feel a stretch. Hold it for 30 seconds and repeat two or three times.
Consult with a physician or physical therapist to determine which exercises are best for your condition and whether there are any you should avoid. For example, if you have a herniated disc, it may be best to avoid forward-bending exercises in the early stages of treatment.
3. See a Chiropractor
Chiropractors specialize in manual manipulation of the spine to adjust the joints and increase spinal mobility. They work based on the principle that restrictions of the spinal column are what cause pain and disability, so releasing these restrictions will relieve pain and discomfort. The effectiveness of chiropractic medicine is controversial; however, it is gaining popularity and acceptance, and many back pain sufferers claim it to be the only effective treatment. For optimal results, combine chiropractic treatment with other types of treatment like heat and conditioning exercises. If chiropractic doesn't work for you, consult other specialists who specialize in treating back injuries like acupuncturists, osteopaths and physical therapists.
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