Back pain is a common complaint, according to MayoClinic.com, which also reports that most people in the United States will experience back pain in the lower back at least once during their lifetimes. There are, however, steps that can be taken in order to alleviate the impact of back pain.
Level of Activity
According to the University of Maryland Medical Center, many people will begin to feel better within the first week after the back pain first appears. After the initial pain, the level of physical activity should be lowered, although bed rest is not recommended. The level can gradually be increased back to normal after a few days of lower levels of physical activity.
Ice and Heat
Heat or ice -- whichever feels better -- can be applied to the area affected by the pain. The University of Maryland Medical Center suggests using ice for the first 2 or 3 days after the pain first appears, which reduces the inflammation. After 2 or 3 days, the application of heat helps to loosen muscles.
Medication
Over-the-counter pain medications can help lower the level of pain. A physician should be consulted if these pain medications cannot be taken due to a medical condition, or if muscle relaxants are used, since these medications can cause drowsiness.
Sleep
Obtaining adequate amounts of sleep can be difficult when experiencing back pain. A curled-up fetal position with a pillow between the knees can help alleviate the pain and ensure a good night's rest. Also, relaxing before going to bed can help. This can be accomplished by practicing a relaxation technique such as meditation or taking a hot bath. Sleeping on a firm mattress is another option.
Steps to Avoid
Confinement to bed can result in loss of muscle tone and is not recommended as a response to back pain. Bed rest can also lead to depression, blood clots and a loss of energy levels. Activities that involve twisting motions of the back should be avoided, as should heavy lifting.
