Taking care of yourself at home is the first treatment advised for lower back discomfort˳ Extended bed rest is not generally prescribed for back pain because it can actually delay recovery˳ Long bed rest can also contribute to serious conditions such as depression, blood clots and a loss of muscle tone˳ Medical professionals generally limit bed rest to a maximum of two days˳ It is typically advised that people who have back pain go back to their regular activities as soon as they can˳ They should, however, avoid any movements that will strain their backs˳ Limit your activities or contact your physician if your pain worsens˳
Back pain often goes away by itself, but taking a few simple steps can help the process˳ During the first day or two, get a lot of rest to accelerate the healing process˳ Whenever possible, sleep on a firm mattress placed on the floor for those first couple of days˳ Use a pillow or rolled towel to provide support to the lower back˳ Bend your knees and use the pillow to comfortably support your knees in this position˳ A person with an injury should get up every few hours and walk around˳ As you can tell, you don’t have to purchase expensive medical equipment to encourage healing from a back injury; use simple items from around the home˳
There are ways to address back pain at home˳ You should definitely use an ice pack to reduce swelling and pain for the first few days after injury˳ Place the ice pack at the site of the injury for a period of 10-15 minutes each hour˳ Don’t place the ice pack directly against your skin, as this could cause frostbite and other nasty effects˳ Once a few days have elapsed, switch to heat as your primary means of treating the pain˳ Either a heating pad or a water bottle will work fine˳ You should not use the high setting on a heating pad, as this level of heat can cause burns˳ One treatment of relieving pain is the use of nonprescription non-steroidal anti-inflammatory medicines (NSAIDS)˳ Keep in mind that NSAIDs can cause GI tract issues, so take this type of medicine with milk or food to minimize this side effect˳
A support brace might offer some help from back pain˳ Regular elastic support belts are recommended just for temporary wear though˳ If you use these kinds of support belts, you may end up with weak back muscles˳ The best options are belts designed to aid posture˳ Bad posture is the main culprit of chronic back pain in several people˳
Anyone with a back injury is best off sleeping on his/her side with knees bent in a fetal position˳ Pillows placed between bent knees can help the strain on an injured back˳ If a person sleeps on their back, then a pillow or rolled fabric should be put under their knees˳ They should sleep on a bed that supports the joints and back well enough, though not so firm that it becomes uncomfortable˳
Actions must be taken that prevent the back from being injured again˳ Maintaining good posture is a must˳ A dedicated exercise regimen helps by strengthening back muscles and increasing their endurance/flexibility˳ Good exercise programs that concentrate on back health always have portions dedicated to stretching and conditioning˳ One major exercise used is called “the super man˳” You lay on an exercise ball with your stomach resting on it and your face down˳ Simultaneously, lift one arm straight out and the opposite leg straight out and hold it for five seconds˳ Lower the limbs and then do the same with the other side˳ Activities like walking and swimming are recommended as they are low impact and don’t cause much strain on the back˳
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