Most Americans experience back pain at least once in their lifetime, according to MayoClinic.com. The older you get, the more susceptible you are to suffering from back pain. Several factors can contribute to back pain, such as overuse, muscle strain or spasm, a sprained ligament, a slipped disk, or a structural abnormality. Back pain can be acute, lasting for a few weeks, or chronic, which means it lasts for longer than several months. In most cases, home remedies can relieve back pain.
Step 1
Avoid the activity or exercise that is causing back pain for one to two days.
Step 2
Apply an ice pack to your back for 20 minutes every two to three hours during the first 48 hours after your injury first occurs to reduce swelling and pain. Place a towel or piece of cloth between your skin and the ice pack to avoid skin damage.
Step 3
Take a nonsteroidal anti-inflammatory drug such as ibuprofen or naproxen to reduce pain and swelling.
Step 4
Apply heat to increase blood circulation to the area, after two to three days, to promote healing. Keep heat on for about 20 to 30 minutes.
Step 5
Practice gentle back stretches such as lying on your stomach while resting on your elbows and forearms for 10 to 20 seconds. Or, lie on your back with your legs outstretched. Bend your right knee and bring it toward your chest. Use your hands to pull your knee closer to your chest. Hold for 10 to 20 seconds at first and then lower your leg. Repeat with your other leg. End by bringing both your knees to your chest and holding the stretch for 10 to 20 seconds. Repeat the session three to five times.
Tips and Warnings
- Try to move around whenever you can shortly after your injury and do not rest for more than two days. Otherwise, your muscles are more likely to become weak. Sleep with a pillow under your knees to reduce stress on your back when you're sleeping. Avoid heavy lifting, standing for long periods or bending forward without bending your knees. Although they are not always beneficial, a compression back brace might provide relief. Practice proper posture when sitting, standing or walking. One simple way to correct your posture is to pull in your abdominal muscles.
- In some cases, a stronger pain reliever, such as one containing contains a muscle relaxant, may be necessary. Follow the directions for use of any pain-relieving medication you take, as they can cause side effects such as stomach upset or liver problems. If you experience additional symptoms such as numbness in your legs or feet, shooting pain down your leg or difficulty controlling your bladder or bowel function, seek medical attention right away. Also see a doctor if your pain restricts your usual activities for longer than four weeks.
