- Take medicine that reduces muscle and point inflammation
- Wearing back braces and corsets to relieve strain on your back and support it temporarily
- Lying down in a comfortable position if you feel pain
- Apply hot and cold packs to relieve sore and inflamed back muscles alternatively. Immediately after back pain starts, apply ice compresses several times a day, for up to 20 minutes each application. After the spasms and acute pain subside, apply heat packs, again for 20 minutes each application. The hot pack helps loosen tight muscles.
When it lessens:
- Try to get moving again and increase your activity level gradually
- Try not to stay in a single position or do any activity for more than 30 minutes each time
- Avoid lifting heavy items, bending or twisting until you have been pain-free for some time
- Of course avoid activities which causes the pain
Corticosteroid injections for more sever back pain. Injected into the facet joints, the joints between the vertebrae
Sleep is very important for recovery
Sleep lying on your back with a pillow under your knees and/or a squeeze ball at the point of pain to give it a form of acupressure point massage.
Or lying in a foetal position with a bolster between your knees
Physiotherapy including:
- Massage
- Exercising in a swimming pool or hydrotherapy
- Exercise to improve muscle strength, posture and flexibility.
- Relaxing to ease pain and loosen tense muscles
