If you are experiencing minor back pain from an acute (sudden) injury, strain, overuse, or medical condition, there are several things you can do to ease your pain. Many causes of minor back pain will go away without medical treatment within a few weeks; in the meantime, try these home treatments for back pain.
- Avoid bed rest! Bed rest can actually make your back pain heal more slowly.
- Apply ice to an injury that is swollen. You can use ice on the injured area up to twenty minutes at a time three or four times a day. The cold will help reduce swelling and numb the pain.
- If you have an injury that is swollen, avoid things that can make the swelling worse — hot showers, alcoholic beverages, and heating pads — for the first two days.
- After two to three days, or if the injury is not swollen, you can apply heat. Use a heating pad set on low.
- Make sure that you choose seating that supports your back. Avoid soft couches and sitting up in bed.
- Keep moving. Try to change positions every half hour or so.
- Gently massage or rub the area to relieve pain and encourage circulation. Don’t massage the area if it causes more pain!
- Return to your normal activities as soon as you can. Some tasks may need to be restricted or modified — especially activities that include twisting and lifting.
- Keep your muscles strong with gentle exercise. Take short walks (five minutes every few hours) on level surfaces. Avoid hills and stairs.
- Stretch your back and move your spine with pelvic tilt exercises. Lie on your back on the floor with your knees bent and your feet flat on the floor. Tighten your stomach muscles and press your lower back against the floor; hold for ten seconds. Slowly relax and repeat. Don’t hold your breath while you are doing the exercise.
If your back pain is making it hard to sleep, you may need to try a different sleeping position. Try sleeping on your back, with your knees bent and supported underneath with pillows. You may also be comfortable on your side with a pillow between your legs for support. If it doesn’t increase your pain, you can also try sleeping on your stomach.