How to Treat Your Backache

A backache is discomfort in the back caused by spinal structures such as nerves, joints, muscles or bones. It occurs in any part of the back from the lower lumbar and pelvic area right up through the neck, but the most common region is the lower back. The best way avoid backache is to prevent it from happening. However, if you find yourself with an aching back, there are things you can do that provide relief and promote healing.

Instructions

• 1

  Take an anti-inflammatory such as ibuprofen (Advil, Motrin). Pain relievers like acetaminophen (Tylenol) can help relieve the pain, but ibuprofen might be more effective since it helps to reduce inflammation. Use per the directions on box.

• 2

  Sleep on your side with a small pillow between your knees.

• 3

  Apply an ice pack or cold compress as soon as possible to the affected area for twenty minutes, several times a day. (A bag of frozen vegetables wrapped in a towel or pillowcase works well.)

• 4

  Switch to heat after a two or three days of cold compresses. Using a heating pad on the affected area for short periods several times a day can help to improve circulation and relax muscles.

• 5

  Resume daily activities as soon as possible. Inactivity or bedrest often makes back pain worse by decreasing muscle tone.

• 6

  Exercise with back-healthy activities such as swimming, stretching and walking. Proper exercise strengthens abdominal and back muscles and shortens recovery time. Yoga also helps muscles by stretching them.

• 7

  Drink six to eight glasses of water each day. Our backs lose disc mass as we get older and drinking water helps because it is the major chemical component accounting for approximately 60 percent of our weight.

• 8

  Consider chiropractic care, massage therapy or acupuncture treatment for relief.