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When you first feel back pain, try these steps to avoid or reduce pain:
- Apply ice. As soon as possible, apply ice or a cold pack to your injured back. You can apply ice for 15 to 20 minutes, 3 to 4 times a day, or as often as once every hour. Cold applied for the first 3 days limits swelling and reduces pain. You can use an ice pack or a bag of frozen vegetables wrapped in a thin towel.
- Relax. Find a comfortable position to rest. Some people are comfortable on the floor or a medium-firm bed with a small pillow under their head and another under their knees. Some people prefer to lie on their side with a pillow between their knees. Don't stay in one position for too long.
- Walk. Take a short walk (10 to 20 minutes) on a level surface (no slopes, hills, or stairs) every 2 or 3 hours. Walk only distances you can manage without pain, especially leg pain.
Posted in: Back Pain