According to the American Chiropractic Association, between 70 and 85 percent of people experience back pain at some point in their life. Back pain comes in varying degrees, ranging from mild stiffness to severe pain that can leave you unable to move. Nonspecific back pain is usually caused by a sprain or overstretching of a muscle or ligament. While such back pain can often be very uncomfortable and annoying, it can easily be treated in a few simple steps.
Step 1
Apply an ice pack to the affected area as soon as you feel the onset of back pain. Hold either a bag of ice wrapped in a tea towel or a specialist ice pack on the affected area, and apply pressure for 20 minutes. Once 20 minutes has elapsed, take the ice off, rest for 20 minutes and then repeat the process again as many times as you are able to during the day.
Step 2
Alternate the ice with heat treatment as soon as you feel the swelling deteriorating. Follow the same protocol as with the cold treatment by applying ice for 20 minutes, resting for 20 minutes, then heat for 20 minutes, followed by another 20-minute rest. Repeat this cycle when you can during waking hours.
Step 3
Begin some light stretching 72 hours after the onset of the pain (or sooner if the pain has subsided already). Stretching helps all the muscles in the back become more mobile and relaxed and thus reduces pain. Sit up with the soles of your feet together, so that your legs are in a diamond shape. Slowly pull your feet toward your body, and bring your head down toward your toes. Once you feel a slight stretch in the lower back, hold that position for 30 seconds before sitting upright again. Do this three times per day until the pain has gone.
Step 4
Train your core -- the area around your lower back and abdominals. This will make all the supporting muscles, joints and bones stronger, which should help prevent further back pain in the future. Begin by performing the plank. In a prone position, with just your forearms and toes in contact with the floor, keep your back straight and hold this position for as long as you can with good technique. Aim to do three sets of maximum holds on the plank every other day.
Tips and Warnings
- If pain has not improved after 72 hours, consult your doctor.
