Home treatment

It is tempting to think that two or three days in bed might help the back heal. This has been shown to not only be counterproductive, but it may cause further damage. Only a few days in bed can lead to decreases in muscle mass, conditioning, strength and even bone mass. The rule of thumb is to remain as active as possible and perform as many normal daily activities as possible.

If bed rest is necessary, keep this to less than two days. An aggressive exercise or stretching program is not necessary and will not hasten the healing process. Back pain for most people improves on its own without any treatment.

Over-the-counter pain medicines work best if you take them on a regular schedule. For most people, Tylenol is the safest in that it does not lead to stomach upset. Nonsteroidals such as ibuprofen or naproxen if taken regularly, can shorten an episode of low back pain, however, they must be used judiciously as they can cause gastritis or ulcer. Nonsteroidals should be taken only with consultation with your doctor if you have these conditions.

Use ice or heat, depending on your preference. Apply heat or ice for 15 to 20 minutes every two to three hours. Do not apply the hot or cold pack directly to bare skin. If ice is used, this should be done in a warm room to avoid cold stress or shivering.

Time for relaxation is important. Anxiety or tension tends to increase muscle tone and make the pain worse. Pain perception is always worse in the presence of anxiety. You can use a variety of different relaxation techniques to help keep anxiety at bay. Try deep breathing, listening to calming music/nature sounds, or practice progressive muscle relaxation. If you are unfamiliar with relaxation techniques, most book stores have resources on various techniques. If one particular technique doesn’t work for you, don’t worry; try another until you find one that does. Watch lifting and body position.

An episode of low back pain typically requires that some activities are decreased. Even simple activities, such as brushing your teeth or putting on your shoes, may be problematic. You may need to raise one foot or decrease the degree of bending to lessen strain on the back. Likewise, raising the level of your feet may help decrease the bending required to tie your shoes. Remember to try to maintain the three natural curves of your spine as you move throughout your day. Avoid prolonged sitting and frequent bending and lifting. Keep overall lifting to a lighter range and change position on a regular basis.