Try the following tips to help relieve back pain, swelling, and stiffness.
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.
Avoid bed rest. Bed rest doesn't work well for back pain. And it may cause you to heal more slowly.
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.
Avoid sitting up in bed, sitting on soft couches, and twisting or sitting in other positions that make your symptoms worse.
Try one of the these sleep positions if you have trouble sleeping at night:
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:
Add to your exercise program every week to make more progress.
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.
Smoking slows healing because it decreases blood supply and delays tissue repair.
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