Apply cold for 20 minutes at a time. Don’t apply cold therapy more than 10 times in a 24 hour period. Put a cloth between your skin and the ice.
Make a warm compress or buy one. Electric heating pads, hot water bottles, heated gel packs, and saunas can all help. [3] X Research source Dry or moist heat may be applied. Try 15-20 minute sessions for minor injuries, and up to two hours at a time for more serious pain. A hot shower can also help alleviate sore muscles. [4] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 15 April 2020.
Try lying on your back on the floor. Slowly bring one knee up to your chest. Hold it for a count, then slowly extend your leg back to the floor. If your back hurts when you bend it forward, try stretching in the other direction. Lie on your stomach and prop yourself up on your elbows. If that feels fine, place your palms on the floor and extend your elbows slowly so that you are pushing yourself up from the floor. Keep your pelvis on the floor. If a stretch is painful, cease to do it until you have consulted with your doctor. Seek the advice of a chiropractor or your primary care physician to learn about the proper stretching techniques.
Stop any activity that is too painful. When you need to rest, try lying on your back on the floor. Prop your knees up with pillows for more comfort. Light movement can increase blood flow to your muscles and help loosen them up. [7] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 15 April 2020.
X-rays. MRIs or CT scans. Bone scans. Blood tests. Nerve studies.
Learn stretches and exercises from your physical therapist or chiropractor, and follow their instructions for home treatments. Make sure you get a physical therapist or chiropractor your doctor trusts. Check that they’re in communication about your treatment over time.
Not all back pain responds to the same stretches. Doing the wrong stretch can worsen your injury.
Your doctor may want you to get a steroid shot so that you can get through an effective physical therapy program.
Your doctor may recommend surgery if you have a structural problem, such as a narrowed spine or a severely herniated disc.
For heavy loads, lift with straight arms, and tuck your chin in.
If you have to stand for while, relieve pressure on your lower back by propping one foot on a stool. You can also rotate your ankles one foot at a time to relieve pressure on the lower back. When sitting for a length of time, sit with your legs and arms parallel to the floor. Sit back in your seat for support. Settle your feet on the floor. Shift positions often to keep your muscles from tensing up.
Try core stabilization exercises such as plank, side bridge, and supine bridge. Balance exercises, such as single leg stance, may also increase core strength. Try leg jumps and bounding, as well as regular strength training exercises such as lunges, squats, and hamstring curls. [18] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Mindfulness is incredibly effective at improving your experience of back pain. Consider taking a course in mindfulness-based stress reduction. [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Cognitive-behavioral and self-regulatory therapies may help. Ask your physician to refer you to a qualified therapist. [21] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Find an acupuncturist who is licensed by the state. Try acupuncture in combination with visiting a chiropractor and attending physical therapy.
The body compensates for pain by using other muscles that are not usually used. These muscles become sore and tight, and massage can relieve some of this tension.
When you stretch, stop if something hurts or feels off. You may need to skip or adjust some stretches to accommodate your injury.
