Taking care of your back at home

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Treatment for strained back

Treatment - back strain

A common misconception about back pain is that you need to rest and avoid activity for a long time. In fact, bed rest is NOT recommended. If you have no sign of a serious cause for your back pain (such as loss of bowel or bladder control, weakness, weight loss, or fever), then you should stay as active as possible. Here are some tips for how to handle back pain and activity early on:

• Stop normal physical activity only for the first few days. This helps calm your symptoms and reduce any swelling (inflammation) in the area of the pain.
• Apply heat or ice to the painful area. One good method is to use ice for the first 48 to 72 hours, then use heat after that.
• Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
• Sleep in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure.
• Do NOT perform activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins.
• Avoid exercise in the days right after the pain begins. After 2 to 3 weeks, however, slowly begin to exercise again (it's helpful to get advice from a physical therapist). You can start getting back to regular activities after a few days.

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EXERCISE AND YOUR BACK PAIN

Exercise is important for preventing future back pain. Through exercise you can:

• Improve your posture
• Strengthen your back and improve flexibility
• Lose weight
• Avoid falls

A complete exercise program should include aerobic activity (such as walking, swimming, or riding a stationary bicycle), as well as stretching and strength training. Always follow the instructions of your doctor or physical therapist.

Begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples. Such aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.