Self care techniques for back pain management

In most of the cases back pain gets better applying self care techniques adopted at home. These techniques can help you recover quickly.

The following self care techniques will benefit a majority of people with acute back or neck pain. In most cases, acute back pain will go away on its own over a period of days.
For acute cases that are not debilitating, low back pain may be best treated with these self-care techniques.

Self care techniques:
Back Care First Aid: In most cases, do-it-yourself back care for low back pain should center on a combination of:
A short course of rest, limited to one to two days
Pain medication, and Application of ice and/or heat on the lower back to decrease inflammation.


Slow mobilization and gentle stretching is then an advisable form of lower back pain care, and the sooner a patient can return to his or her normal functional activities, the sooner the episode of lower back pain will usually get better.  Firm mattresses have demonstrated less effectiveness than medium-firm mattresses.

Walking is often an excellent exercise for low back pain since it is gentle on the back and helps oxygenate the soft tissues in the back to stimulate a healing response. If walking is too painful, exercising in the water (water therapy or pool therapy) is usually tolerable. Such back care is typically beneficial for lower back pain because the water counteracts gravity and helps to support the patient’s weight in a controlled fashion.

Sitting upright (e.g. in an office chair, driving) will often aggravate low back pain, since this position loads the back three times more than standing. Sitting in a reclining position, however, relieves pressure on the lower back and is often the most comfortable position for patients experiencing an episode of back pain in the lower back (lumbar spine).

Massage:  If you have a willing companion, gentle massage may provide some relief by stretching tight muscles and ligaments.
Heat is generally the best. You can use a hot water bottle, heat sack or pack. It should be hot not scalding. Apply heat as necessary. Occasionally inflammation can occur and heat can make it worse. If that happens you can easily remove the heat.

Feels Inflammed, bruised, puffy or hot:
Cold is generally best. An ice pack or frozen vegetables can be used.  Best amount of time to apply for ten minutes in every hour and continue throughout the day.

Sitting slumped on the sofa watching bad TV. This can stretch the muscles and ligaments at the base of the spine leading to stiffness and pain.
The best ways to stop this happening. Make sure your low back is supported. Use a cushion to stop the curling at the bottom of your spine. Take breaks from sitting. Get up and do something else. Make a cup of tea (it doesn't have to be a long break)
Structured exercise in acute low back pain has demonstrated neither improvement nor harm.

Research has shown that cognitive and behavioral therapies can effectively improve quality of life in chronic pain patients. Unfortunately, many patients lack access to cognitive and behavioral therapy treatments.

Reference: http://www.spine-health.com/conditions/lower-back-pain/back-care-lower-back-pain
Useful links:

* Prevention and Self-Care
* Low Back Pain Treatment-Self-Care at Home