Rest and Avoid Strain
If you are experiencing back pain for the first time, make sure to rest your body. RICE stands for rest, ice, compress, and elevate to help reduce inflammation and strain. But don’t lie in bed for too long — it can cause stiffness. Do light movement to help your muscles not get too tight.
Apply Heat or Ice
Ice and heat therapy can help to minimize pain and swelling. Use a cold pack or ice wrapped in a cloth on the painful area for 20 minutes, especially if the pain is acute and due to an injury. After a day or two, switch to a heating pad or warm compress, which can help loosen the muscles and increase blood flow.
You are stretched and strengthened muscles
Gentle stretching can alleviate the tight muscles potentially causing your back pain. Some helpful stretches are:
Low-impact exercises can help support your lower back, too. Do core exercises like:
Correct Your Posture
Prolonged Poor Posture can Create Added Stress on your Back and Cause Pain. Sit Stand with Good Posture Source: Pexels
Pain Relievers Available Without a Prescription
NSAIDs like ibuprofen or aspirin reduce pain and inflammation. Take care to follow instructions, and seek a doctor’s advice if you’re not sure which medication to take.
Seek Professional Healthcare Assistance
If the pain doesn’t improve in a few days or if it gets worse, you should go to a doctor or physical therapist. They can evaluate your situation and provide a treatment plan tailored to you, including referring you for physical therapy or other treatment or therapy.
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