A few ways to help treat back pain

For all the surgeries and medications available, it’s often the basics like ice packs and stretches that do the trick for back pain. After the pain goes away, other lifestyle changes can keep it from returning.

With back pain, what helps one person doesn't necessarily work for the next.

• Your best bet with an acute episode is a day or two (at most) of bed rest if you think you need it, and over-the-counter medications to blunt the discomfort and reduce inflammation.
• Muscle relaxants can ease painful spasms.
• As soon as possible, get up and move around.
• The intense pain usually lets up in the first few hours, and there'll be steady improvement within the first two weeks.
• Most back problems resolve in six weeks, although sprained ligaments or muscle strains can take up to 12 weeks to fully heal.
• Once the pain has passed, avoid heavy chores and vigorous sports for at least two more weeks.
• With a wrenched back, your instinct is probably to get horizontal.
• Try tucking your body into a fetal position with a pillow between your knees, or lie on your back with your knees flexed, using two pillows to support your legs.
• As soon as possible, try to get out of bed and move around; this keeps your muscles strong and flexible.
• While bed rest was once the standard recommendation for back pain, doctors now think it can prolong recovery.
• Only people with a definite disk problem are prescribed more than a few days in bed.

After an injury, apply a cold pack every two (waking) hours.

• Cold temporarily blocks pain signals to the brain, and lessens internal bleeding and swelling by slowing blood flow.
• Use a commercial cold pack, a bag of frozen vegetables or ice in a dampened towel, or apply an ice cube to the injured area.
• To prevent muscle spasms, limit cold pack treatments to 10 or 15 minutes at a time.

Heat provides better pain relief than ice once 48 hours have passed (or if the pain is chronic).

• Heat lessens pain and boosts healing by stimulating blood flow.
• Try a hot water bottle, hot pack, heating pad (on moderate setting), a hot shower or a soak in a hot tub.
• Repeat this up to four times a day, but for no more than 30 minutes each.

When you feel reasonably better, exercise is essential.

• Within two weeks of the injury, start easy aerobics such as walking or bicycling.
• Gradually add exercises to strengthen your back and abdominal muscles, and gentle stretches to lengthen the spine and relieve compression of the vertebrae.
• Avoid jerking, bouncing or movements that increase your pain.
• A daily regimen of stretches and exercises can make a huge difference if your pain becomes chronic.

Back pain is one of the most common ailments that people suffer from. However, through making a few lifestyle changes, you can dramatically improve how your body feels. Try these tips whenever you suffer from back pain.