First Aid for Your Back

Even if the pain is severe, episodes of back pain—and pain from ongoing back conditions—can be somewhat relieved with some first aid methods you can do at home. After an injury, resting for a day or two can give your back a chance to recover and start to heal on its own. In addition, some combination of the following treatments is usually recommended to help alleviate or at least manage the pain.

Pain medication

Two main types of medications can be very helpful for relieving many types of back pain - acetaminophen and non-steroidal anti-inflammatory drugs (NSAID's).

• Acetaminophen (such as Tylenol) works by blocking the brain's perception of pain. It can be very effective, and has little chance of any side effects. Patients with liver disease must check with their doctor before taking acetaminophen.

• NSAID's work by limiting inflammation, which is often at least partially responsible for back pain. There are different types of NSAID's, including ibuprofen (such as Advil, Motrin or Nuprin), naproxen (such as Aleve or Naprosyn), and the newest class, Cox-2 inhibitors, (such as Celebrex). This last type requires a prescription and is easier on the stomach lining than other NSAID’s. Patients with kidney problems, over 65, or with any history of stomach ulcer should check with their doctor before using NSAID's.

Because acetaminophen and NSAID's work differently, they can be used together, and some patients find that they are more effective that way. See also Medications for back pain and neck pain [1].

Ice therapy

Muscle strain is a major cause of back pain. Placing an ice pack on the area shortly after the occurrence of pain (within 48 hours) can help in the following ways:

• Reduces inflammation, which often contributes to the pain

• Numbs the sore tissues, acting as an anesthetic

• Slows the nerve impulses, interrupting pain signals to the brain

• Decreases tissue damage

• Aids in natural healing by rushing blood and nutrients to the affected area when the ice is removed

See also Ahh…Ice massage therapy for back pain relief [2].

Heat therapy

Heat is also good for sore back muscles, especially after the first 48 hours has passed. Either

dry heat

(such as an electric heating pad) or moist heat (such as a hot bath or steamed towels) can be used to provide the following benefits:

• Enlarges the blood vessels, increasing the flow of oxygen and nutrients to the injured area

• Stimulates the sensory receptors in the skin, which reduces the number of pain signals that are sent to the brain

• Helps the tissues around the spine stretch more easily. This reduces stiffness, and gives the back better flexibility, which is important for a healthy back

Both heat and ice must be applied carefully to avoid further injury. See also Benefits of heat therapy for lower back pain [3].

Stretching and exercise

The methods described above will hopefully reduce your pain enough to be able to do some physical therapy and exercise, which is essential for long term recovery.

• Stretching should include the muscles, ligaments and tendons in the back and around the spine, as well as your hamstring muscles (in the back of the thighs). For patients with chronic back pain, it may take weeks of stretching to get results, but the increased amount of motion gained can provide noticeable and long-term relief. To be most helpful, stretching exercises should be done twice a day. A good way to remember to stretch is to work it into your daily routine, such as stretching when you brush your teeth in the morning and evening. See also Exercise for back pain [4].

• Regular exercise must be taken on slowly so that you don't make your pain worse or re-injure your back. Exercising your back increases the distribution of nutrients, which helps you recover from injury more quickly, and makes your back healthier overall. It also reduces stiffness and strengthens muscles, preventing future injury and pain. Back and abdominal muscles need to be strong enough to provide support for the spine and its surrounding structures. See also Back exercise and fitness for back pain relief [5].

Mindful techniques for chronic back pain

For patients with ongoing pain, some measure of relief can often be gained by focusing your mind on something other than the pain. Learning some relaxation and distraction techniques can make your brain pay less attention to the pain signals, which can make you feel better. This may sound like hocus pocus, but many patients who have tried a variety of chronic pain management techniques say that this is the most helpful - and say they like it because it puts them in control of their own state of being. See also Effective coping strategies for chronic back pain [6].

About Spine-health.com

If the pain is severe and/or lasts more than a couple of weeks, it is usually advisable to see a health care professional - either your primary care physician, chiropractor, or another type of spine specialist. We believe that it’s the combination of treatment from an experienced, well-qualified spine care professional and your own initiative that gives you the best chance for successfully managing your back condition.

Best wishes,
Peter F. Ullrich, Jr., MD, Medical Director
Stephanie Burke, President
Spine-health.com

About the Spine-health.com Newsletter: Each issue of the Spine-health.com newsletter, SpineNews Update, is written by the founders of Spine-health.com - Peter F. Ullrich, Jr., M.D., Medical Director for Spine-health.com and Stephanie Burke, President of Spine-health.com. The content in the newsletters is not peer reviewed by Spine-health.com’s Medical Advisory Board. The articles to which the Spine-health.com newsletters link have been peer reviewed by members of the Medical Advisory Board.