BACK PAIN

 

Symptoms | When to call | Homecare Advice

 

HOME CARE ADVICE FOR MILD BACK PAIN

  1. Reassurance: Heavy lifting or excessive twisting can cause lower back pain. With treatment, the pain usually goes away in 1 to 2 weeks.
  2. Local Cold Or Heat: During the first 2 days after a mild injury, massage the sore muscles with a cold pack or ice pack for 20 minutes four times a day. Wrap the cold pack in a towel to prevent frostbite. After 2 days, apply a heating pad or hot water bottle to the most painful area for 20 minutes whenever the pain flares up.  Wrap hot water bottles or heating pads in a towel to avoid burns.
  3. Sleep: Sleep on your side with a pillow between your knees. If you sleep on your back, place a pillow under your knees to reduce stress on your lower back.  Avoid sleeping on your abdomen. The mattress should be firm or reinforced with a board. Avoid waterbeds.
  4. Activity: Continue ordinary activities as much as your pain permits. Continued activity is more healing for the back than rest. Avoid any activities that significantly increase the pain. Avoid heavy lifting, twisting, and strenuous exercise until completely well.  (Note: complete bed rest is unnecessary.)
  5. Pain Medication: For pain relief, take acetaminophen every 4-6 hours (Adults 650 mg) OR ibuprofen every 6-8 hours (Adults 400 mg).
    • Do not take ibuprofen if you have stomach problem, kidney disease, are pregnant, or have been told by your doctor to avoid this type of anti-inflammatory drug. Do not take ibuprofen for more than 7 days without consulting your doctor.
    • Do not take acetaminophen if you have liver disease.
    • Read the package instructions thoroughly on all medications that you take.  
  6. Prevention:
    • The only way to prevent future backaches is to keep your back muscles in excellent physical condition.
    • A sedentary lifestyle (lack of exercise) is a risk factor for developing back pain.
    • Walking, stationary biking, and swimming provide good aerobic conditioning as well as exercise for your back.
    • Being overweight puts more weight on the spine and thus increases the risk of back pain. If you are overweight, work with your doctor to develop a weight-loss program.
  7. Good Body Mechanics:
    • Lifting: Stand close to the object to be lifted. Keep your back straight and lift by bending your legs. Ask for lifting help if needed.
    • Sleeping: Sleep on a firm mattress.
    • Sitting: Avoid sitting for long periods of time without a break. Avoid slouching. Place a pillow or towel behind your lower back for support.
    • Posture: Maintain good posture.
  8. Strengthening Exercises:
    • During the first couple days after an injury, strengthening exercises should be avoided.
    • The following exercises can help strengthen the back. Perform the following exercises 3-10 times each day, for 5-10 seconds each time.
      • Bent knee sit-ups: Lay on back, curl forward lifting shoulders about 6 inches off the floor.
      • Leg lifts: lay on back, lift feet 6 inches off floor.
      • Pelvic tilt: lay on back with knees bent, push lower back against floor.
      • Chest lift: lie face down on ground, place arms by your sides, lift shoulders off the floor.
  9. Call Your Doctor If:
    • Numbness or weakness occur
    • Bowel/bladder problems occur
    • Pain persists for more than 2 weeks
    • You become worse or develop any of the "Call Your Doctor" symptoms.

Disclaimer: This information is not intended be a substitute for professional medical advice. It is provided for educational purposes only. You assume full responsibility for how you choose to use this information.

Adult SelfCareNavigator. Copyright © 2000-2004 David Thompson, M.D. FACEP

Reviewed 8/2004

Revised 7/2002

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