When you first feel a catch or strain in your back, try these steps to avoid or reduce expected pain. These are the most important home treatments for the first few days of back pain.
As soon as possible apply ice or a cold pack to your injured back (10 - 15 minutes every hour). Cold limits swelling, reduces pain and speeds healing.
This exercise gently moves the spine and stretches the lower back. Lie on your back with knees bent and feet flat on the floor. Slowly tighten your stomach muscles and press your lower back against the floor. Hold for 10 seconds (do not hold your breath). Slowly relax.
Take short walk (three to five minutes) on a level surface (no inclines) every three hours. Walk only distances you can manage without pain, especially leg pain.
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