What to Do with Back Pain

Back pain can be crippling, but you don't have to put up with it! At the first moment you feel a strain in your back, try some of these things to avoid or reduce the pain. These are the most important and effective home treatments for the first couple days of back pain.

1. Relax!
That's right, take it easy. Lie down in a comfortable position on a surface that offers ample support for your back. Taking a rest will immediately allow your spinal muscles to relax.

2. Ice it!
As soon as you can, apply some ice or a cold pack to your injured back. Hold it in place for about 10-15 minutes. Be sure to wrap the ice or coldpack in a washcloth or paper towels, you never want to apply ice directly to your skin. Cold applied to the painful area for the first few days will reduce pain and speed healing.

3. Simple Exercises!
There are several simple exercises that greatly benefit and strengthen the back. The pelvic tilt is one of them. For this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly tighten your stomach muscles and press your lower back against the floor. Hold this for ten seconds, but don't hold your breath! Exhale and relax. This exercise gently moves the spine and stretches the lower back.

4. Get Moving!
Regular exercise will benefit your entire body, not just your back. If you aren't used to regular exercise, start with mild walks. You can start with as little as a 3-5 minute walk on a level surface. Walk only the distances that you can handle and easily manage with your pain.

5. See Your Doctor!
Anytime you have a medical concern it is best to consult with your doctor. He/she is the only person qualified to assess your condition and diagnose your pain!