Back problems and injuries

Caring for a back problem or injury

• Return to normal activities.

  Return to your normal daily activities and work as soon as you can. You may need to make changes to or limit some work tasks.

• Stay out of bed.

  Avoid bed rest. Bed rest doesn't work well for back pain. And it may cause you to heal more slowly.

• Try using heat or ice.
  • Use a heating pad on a low or medium setting for 15 to 20 minutes every 2 to 3 hours. Try a warm shower in place of one session. You can also buy single-use heat wraps that last up to 8 hours.
  • You can also use an ice pack for 10 to 15 minutes every 2 to 3 hours.
• Change positions every 30 minutes.
• Rub the area.

  Gently massage or rub the area to help relieve pain and to encourage blood flow. Don't massage the affected area if it causes pain.

• Watch your posture.

  Avoid sitting up in bed, sitting on soft couches, and twisting or sitting in other positions that make your symptoms worse.

• Change sleep positions.

  Try one of the these sleep positions if you have trouble sleeping at night:

  • Lie on your back with your knees bent and supported by large pillows. Or lie on the floor with your legs on the seat of a sofa or chair.
  • Lie on your side with your knees and hips bent and a pillow between your legs.
  • Lie on your stomach if it doesn't make your pain worse.
• Start to exercise.

  Back pain often gets better when you slowly increase your physical activity.

  Begin moderate aerobic exercise. Take short walks (3 to 5 minutes every 3 hours) on level surfaces as soon as you can. This can help keep your muscles strong. Avoid hills and stairs. Walk only distances that you can manage without pain, especially pain in your legs.

  After 2 to 3 days:

  • Keep doing daily walks. But increase the walks to 5 to 10 minutes 3 to 4 times a day.
  • Try swimming, which is good for your back. It may be painful right after a back injury. But lap swimming or kicking with swim fins often helps prevent back pain from coming back.
  • Take a yoga class.

  Add to your exercise program every week to make more progress.

• Do pelvic tilt exercises.

  These gently move the spine and stretch the lower back. 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. Hold the position for 6 seconds. Don't hold your breath. Slowly relax.

• Don't smoke or use other tobacco products.

  Smoking slows healing because it decreases blood supply and delays tissue repair.