Some experts suggest icing for the first 24 hours, then switching to heat. However, experts disagree over the efficacy of ice or heat for an injured back, so feel free to use the method that feels best to you.
Apply for 15-20 minutes, then remove for at least that long. Never fall asleep with an electric heating pad against your skin.
If you cannot take NSAIDs, make an appointment with your doctor to explore alternatives.
Only go to an experienced masseuse who is familiar with back injuries. An inexperienced masseuse can re-injure you.
Walk 10 to 15 minutes a day at first and work up to more.
Be careful not to tighten or lift your hips as you do this exercise. Let your arms and shoulders do all the work. Do this twice a day, 8-10 times. Go slowly, and take pauses if it is painful or tiring.
Do 8-10 reps of this in the morning and the evening when you do your other stretches.
Extend one arm and the opposite leg simultaneously, until they are in the air parallel with your body. For instance, lift your left arm and right leg. [8] X Research source Slowly lower them to the ground. Repeat with the other arm and the other leg.
Yoga focuses on mental relaxation as well as physical stretching, so it can be useful in addressing the mental aspects of coping with lower back pain. Try Iyengar yoga, Viniyoga, or a class that is specifically designed for back pain.
Being unable to stand or walk Having a temperature over 101. 0°F (38. 3°C) Urinating frequently, painfully, or with blood Experiencing abdominal pain Having a “stabbing” pain anywhere in your body Pain, weakness, or numbness in your leg Pain that lasts more than a week without decreasing If you feel pain moving down your leg, or if you are in pain and have a fever, leg weakness, genital numbness or loss of control of your urine, see a doctor immediately.
If physical therapy is not covered by your insurance, and you cannot pay out of pocket, consider enrolling in local pilates or yoga courses with experienced teachers.
Opioids, such as oxycodone or vicodin, can be very helpful in relieving pain. If you fear addiction, however, ask for an alternative. Muscle relaxants will reduce pain and muscle spasms but may make you drowsy. If you work operating heavy machinery, discuss alternatives with your doctor. Sometimes doctors prescribe antidepressants, such as duloxetine, or anticonvulsants, such as gabapentin, to manage lower back pain. Discuss these options with your doctor to see if they are right for you.
A cortisone shot will provide steroidal pain-relief to your damaged back. If your back injury comes from a ruptured disc or other cause of nerve pain, your doctor is more likely to suggest a cortisone shot. Never get more than 4 cortisone shots per year in any one region of your body, as it can cause nearby tissues to break down.
