The good news is that most cases of lower back pain can be healed within eight to 12 weeks by using simple self-care measures.
The Wisconsin Department of Health and Family Services offers the following home treatments for the first few days of back pain:
- Apply ice or a cold pack to your injured back as soon as possible and do it for 10 to 15 minutes every hour. Cold limits swelling, reduces pain and promotes healing.
- Lie flat on your stomach with your arms beside your body and your head to one side. If doing this causes more pain in your back, adjust yourself until your find a more comfortable position. Relax like this for one to two minutes.
- Doing pelvic tilts stretches your lower back and gently moves the spine. To do pelvic tilts, lie on your back with your knees bent and feet flat on the floor. Slowly tighten your stomach muscles and press your lower back against the floor. Continue normal breathing and hold that position for 10 seconds, then release.
- Go for a short walk (three to five minutes) on a level surface every three hours. Limit your walks to distances you can manage without experiencing pain.
If these home treatments don't relieve your pain, call your doctor. - (HealthDayNews)