Do A Bit Of Spinebashing

Some self-care tips on how to avoid a backache

Updated on: 7 February 2024 7:29 pm

RESTING the back can help treat the pain and avoid re-injury. Resting doesn't have to be in bed, but lying down does take the pressure off your back so it can heal faster. Two to three days of rest is usually best. Your back muscles can get weak if you don't use them or if you stay in bed longer than that.

Cold helps with bruises and swelling. You can make a cold pack by wrapping ice in a towel. Use the cold pack for 20 minutes, then take it off for 20 minutes. Do this over and over for 2 to 3 hours a day. Lie on your back with your knees bent, and put the ice pack under your lower back. Start as soon as you hurt your back. Keep doing it for 3 to 4 days.

Heat makes blood flow, which helps healing. But don't use heat on a back strain until 3 to 4 days after you get hurt. Any sooner and it can make the pain and swelling worse. Use a moist heating pad, a hot-water bottle, hot compresses, a hot tub, hot baths, or hot showers. Use heat for 20 minutes, then take the heat off for 20 minutes. Do this up to 3 hours a day. Be careful not to burn yourself.

Massage won't cure a backache, but it can loosen tight muscles.

Braces and corsets support your back and keep you from moving it too much. They do what strong back muscles do, but they won't make your back stronger. Prolonged use can weaken the muscles.

Take aspirin, ibuprofen, or naproxen sodium for pain. Don't "overdo it" after taking a pain killer. You can hurt your back more, and then it will take longer to heal.

After 2-3 days of resting your back, try some mild stretching exercises (in the morning and afternoon) to make your stomach and back muscles stronger. (Always ask your doctor before starting an exercise programme).

Don't sit in one place longer than you need to. It strains your lower back.

Sleep on a firm mattress.

Never sleep on your stomach. Sleep on your back or side, with your knees bent.

If your backpain is chronic or doesn't get better on its own, see your doctor.