What do I do right now?
Here are some things you can do right now to feel better today and for the future.
- Keep moving!
Staying in bed for more than a day or two can actually make your pain worse.4 Try some easy stretching exercises, or take a walk. Just take it easy and don’t do anything that makes the pain worse.
BACK FACT
Strong evidence shows that people who continue their activities without bed rest following the onset of low back pain appeared to have better back flexibility than those who rested in bed for a week.1
- Apply heat or ice.
Hot or cold packs may be soothing to your sore, stiff back.5- Try ice (cold packs) for the first two or three days to reduce inflammation and numb deep pain.
- Then use heat to reduce muscle spasms.
- Take over-the-counter pain relievers.
These may include ibuprofen (Advil, Motrin), naproxen (Aleve) or acetaminophen (Tylenol). Ibuprofen and naproxen have the added benefit of helping to reduce inflammation. Be sure to follow label directions.5
- Topical pain relievers.
Available in a variety of creams, salves, sprays or ointments you can rub into your skin at the site of your pain. Popular over-the-counter brands include BENGAY and Icy Hot.1
- Change your sleeping position.
Try sleeping on your side in a curled-up, fetal position with a pillow or rolled towel between your knees to help relieve pressure on your back.5
- Exercise, but don’t overdo it!
After a few days of recovery, try light exercise. Keep to easy stretching for the first two to three weeks, and then slowly increase your intensity. Stay away from exercise and activities that involve heavy lifting or twisting for about six weeks.5
See more about how you can prevent back injuries and pain.