How to Cure Back Pain

Hurting your back can cause severe pain. Sometimes it is acute, which means you probably did something you should not have, or made a quick move that temporarily pulled a muscle. Other times it is chronic and hangs around for a while. Either way, there are things you can do to ease the pain. Here are some suggestions.

Difficulty: Moderate

Instructions

1. Get off of your feet. Make sure you get plenty of rest. When the pain is in the acute stage remain as inactive as possible.

2. Do not stay in bed for longer than a couple of days. Too much inactivity will weaken the muscles and may worsen the pain.

3. Take an aspirin everyday. This is not only good for the heart, but also helps control inflammation.

4. Make sure your mattress is solid and supportive. If you have to put a piece of plywood underneath it to make it more firm.

5. Get out of bed slowly. Roll over to your side, put your feet to the floor and gradually push yourself up.

6. If the pain is acute use ice to soothe it. Use ice and massage in combination for best effect.

7. Use heat if ice is aggravating it. Put the pad under your back and put your legs up on a stool or pillow while lying down.

8. Get up and stretch. Stretch your arms over your head, or bend over at the waist and hang loosely to stretch the lower back. This will help loosen up tight muscles.

9. Sleep in the “lazy S” position. This is when you lie on your back and a pillow lifts your head on a gradual angle, while another pillow is up under your knees. Keep your legs bent to keep pressure off your lower back.

10. Willow bark is a natural anti-inflammatory. This can be found in the health food store.

11. Learn yoga and meditation techniques. These will help to stretch the body and help you relax and learn to breathe through the pain.

12. Use Tai chi. it is a martial art that helps stretch the muscle and build strength and flexibility.

13. If your pain lasts more that a couple of weeks regardless of these treatments, see a doctor. You may need medical intervention.

[Colonna]

on 8/17/2008 very helpful hints. I had back surgery ab out 20 years ago, and, although i've had some pain here and there, there's one thing that I've done that helps. If you have a basketball, place it on the floor and roll over it,lying on your back. this seems to be the rage now for in-home pilates and weight loss- but I've actually been doing this for a long time. great article!

[Colonna]

on 8/17/2008 very helpful hints. I had back surgery ab out 20 years ago, and, although i've had some pain here and there, there's one thing that I've done that helps. If you have a basketball, place it on the floor and roll over it,lying on your back. this seems to be the rage now for in-home pilates and weight loss- but I've actually been doing this for a long time. great article!

[Colonna]

on 8/17/2008 very helpful hints. I had back surgery ab out 20 years ago, and, although i've had some pain here and there, there's one thing that I've done that helps. If you have a basketball, place it on the floor and roll over it,lying on your back. this seems to be the rage now for in-home pilates and weight loss- but I've actually been doing this for a long time. great article!