Lower back pain can be mild to severe and can be caused by injury, viral infections, degenerative diseases, being overweight or obese, smoking, pregnancy, stress, poor posture and being in poor physical condition, reports the National Institute of Neurological Disorders and Stroke. Most cases can be treated without surgery. If pain persists more than 72 hours you should call your doctor. Most people recover without any side effects or loss of function.
Step 1
Stand, sit or lay down. Find a comfortable position to be in that causes the least amount of pain. According to the Sports Injury Clinic, laying on your back, side or on your stomach may help reduce lower back pain. Bed rest should be limited to one to two days.
Step 2
Apply ice. According to the National Institute of Neurological Disorders and Stroke, applying ice immediately after you sustain a back injury can help reduce pain and swelling. Apply ice for up to 20 minutes per hour throughout the day. Use ice packs for the first two to three days. Never place an ice pack directly on the skin; always have a piece of material between you and the ice pack.
Step 3
Apply heat. Use a heating pad for two to three days after you have used ice packs. According to the National Institute of Neurological Disorders and Stroke, the heat will help relax muscles and increase blood flow to the injured area. Do not use a heating pad while sleeping since if can cause burns if it is left on the body too long.
Step 4
Apply a back brace. The Sports Injury Clinic reports that a back brace may help reduce pain and provide support. A doctor or a physical therapist can fit you for the appropriate type of brace.
Step 5
Exercise. Low impact activities such as walking and swimming can help strengthen the back muscles and abdominal muscles that support the back. According to the National Institute of Neurological Disorders and Stroke, a doctor or physical therapist can recommend specific exercises to help strengthen the back and help you to recover quickly.
Things You'll Need
- Ice packs
- Heating pad
- Back brace
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