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TREATMENT FOR SELF-HELP IN BACK PAIN: START WITH BASIC STEPS
Limit Your Activity
If you have acute back pain, a reasonable first step is to limit your activity for a few days. Do only those things that you can do without severe pain. It has been found that, in most cases, many activities of daily living can be done without very much change in back pain.
If the pain with every activity is severe, try more limits at home (with more time in bed, if necessary, but not complete bed rest). Try to limit any bed rest to one or two days. Longer bed rest will not make most people improve any faster. If you have no pain relief at all, talk to your doctor.
Resume Activity Gradually
As soon as you can, begin to increase your activity. Standing, walking short distances, and completing some of your daily activities constitute a good start. Every few hours, be sure that you get up and move around for a few minutes. Gradually work up to activity sessions that are only 15 to 20 minutes apart. Then start to make each activity session longer until you have resumed most of your activities.
Avoid lifting, mopping, vacuuming, or other tasks that would cause more pain. A slight increase in discomfort is usually safe to put up with as you reintroduce your activities, but if any action causes severe pain, eliminate that specific action for a few days.
Apply Heat or Ice
For acute back pain, heat and ice may both be useful. With the use of heat, the pain and stiffness in the back muscles may improve temporarily. Heat can also be combined with exercises for comfort.
We suggest the use of moist heat twice daily. Use the moist heat for 15 to 20 minutes each morning and evening. Warm, moist towels may be necessary at first, until you are able to sit in a chair or on a stool (with rubber tips on the legs for safety) in the shower, tub, or whirlpool. Most people find the warm shower to be the quickest and easiest form of moist heat. To protect your skin from irritation or burns, make sure any moist heat you use is comfortable to touch. If the moist heat is uncomfortable even when its temperature is moderate, stop using it until you talk to your doctor.
Warm towels, or hot packs that can be found at your local pharmacy or medical supply store, are effective. Because some effort is needed in preparing the towels or packs, they may be slightly inconvenient. Some hot packs can be warmed in a microwave oven.
Moist heating pads are much easier to use, but they may not be as effective as other forms of moist heat when the pain is more severe. The pads may work well later on, after the pain has improved. (A dry heating pad is also easy to use, but moist heat is usually more effective.)
The important thing is the effect-that is, improvement in. pain. Use the form of heat that gives you the most relief and is j also the easiest to prepare and apply.
Continue the moist heat twice daily until the pain improves, then decrease it to once daily if the pain allows. When the pain is gone, you may begin to use the heat only when you need pain relief.
Although most people we see respond better with heat, some feel more relief with the use of ice packs. With this method, ice packs should be applied to the area of back pain for 10 to 15 minutes several times each day. Ice may be especially helpful when pain is severe or is not relieved by heat.
Ice can be put in a plastic bag or standard ice bag, which is then applied to the painful area of the back. Be careful not to apply the ice directly to the skin.
Some people find more relief if they alternate ice with moist heat treatments. Choose the form of heat or the combination of heat and ice that works best for you.
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