Very little can sideline a person like back pain. Whether you bent over to pick something up, or you spent long hours sitting at your computer working on an important project, you are now suffering very serious consequences for your momentary indiscretions.
Back pain caused by muscle strain can often include symptoms such as:
- aching muscles
- inability to straighten
- shooting and/or stabbing pains
- limited range of motion in the back
- pain that radiates down one or both legs
This kind of back pain can be safely treated at home in just four easy steps.
Rest your back. When back pain arises from muscle strain, resting those muscles for one to two days gives them a chance to heal. Find a comfortable position that allows your spine to align naturally. You may try lying on your side with a pillow between your legs or on your back with pillows under your knees. Don’t overdo the rest, however! Staying in bed too long can lead to muscle loss,depression, and even blood clots.
Use over-the-counter pain medications as needed. Topical pain relievers can increase blood flow, which soothes and may
speed healing. Over-the-counter painkillers, such as ibuprofen and naproxen sodium and other nonsteriodal anti-inflammatory drugs (NSAIDs) work to reduce swelling and inflammation, soothe muscle soreness, and make it easier to move.
Exercise. Begin a gentle exercise routine with your doctor’s blessing as soon as possible after the back injury in order to speed recovery and strengthen muscle tone. Yoga, swimming, and walking are all gentle post-injury exercises that can strengthen core muscles and help reduce the risk of future back injuries.
Cool or warm compresses. Ice is a good treatment in the immediate aftermath of a back injury. Wrapping an ice pack in a towel and rubbing it over the injured area can help reduce swelling and inflammation for the first 48 hours. After that period, warm compresses work better to loosen tight muscles and help you relax.
Not all back pain should be treated at home. If you have lost bowel or bladder control; experience numbness or tingling along your arm, leg, or around your chest; or you experience pins and needles or cold sensations in your extremities, you will need to see a health care practitioner to rule out the possibility of serious injury.
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