8 Tips to Relieve Back Pain

Applying Heat and Gentle Stretches Back pain can often be caused by tight and sore muscles. Applying heating pads, taking a warm bath, or using heating lotions can help sooth sore muscles by relaxing them. Additionally, gently stretching the affected muscles after applying heat can further reduce pain, tightness and discomfort.

Get a Massage A variety of gentle massages can help reduce back pain by relaxing your muscles and improving blood circulation. However, avoid vigorous massages since these can actually strain sore muscles.

Movement is Important It is important to get rest for an injured back. However, too much rest and inactivity can actually be detrimental! Lack of movement (over a prolonged period) can cause your spine and back muscles to weaken. Movement is essential to increase blood flow and strengthen the muscles in your back.

Use Ice Too much swelling and inflammation can prolong pain and recovery time in an injured back. Applying ice immediately after a back strain or injury can reduce inflammation and discomfort, and can actually help your back heal faster.

Anti-inflammation Medications

Anti-inflammatory medications such as aspirin and ibuprofen can help reduce pain and swelling in strained muscles. These drugs can be very effective for many people. Talk to you doctor or pharmacist about which anti-inflammatory medicine is right for you.

Apply Compression Gently compressing the strained area of your back can provide some temporary support, which can make movement easier and reduce discomfort. Elastic bandages and other back support accessories are a good option.

Good Posture It is important to maintain good posture, particularly when recovering from a back strain or injury. Be conscious of you posture when sitting, standing, moving, and even lying down. Poor posture places strain on the muscles and disks of your back.

Avoid Strenuous Activity

This is especially important for the first few days after straining your back. Like the rest of your body, your back needs time to heal after an injury. Avoid activities such as lifting weight of any kind, strenuous exercise, and excessive bending/kneeling.