For simple low back sprain /strain injuries, there are several things that you can do at home to aid in your recovery. If you are unsure if your back pain is due to a simple sprain/ strain injury or if it is something more serious, please see a health care provider for an assessment.
Although your first thought may be to avoid all activity, light activity can actually be beneficial when recovering from minor back pain. It is important to change positions frequently and incorporate gentle stretching. Resting in bed is only necessary if you are in so much pain that you are unable to move, however, light activity when possible has shown to aid in a faster recovery from minor low back pain issues.
Try to identify activities of daily living that may be aggravating your symptoms and slowing your recovery. Those activities should be limited during the first 1-2 weeks of your recovery.
Heat or ice?
Although heat may feel better in the short term, Ice is a better option when trying to decrease an inflammatory response with acute injuries. Keep this in mind during the first 72 hours of an injury.
If you are experiencing back pain, please contact a health care professional, such as your chiropractor for an assessment. This way a plan of action that is appropriate for your unique situation can be created.
Dr. Amanda Lett, BSc(Hons), DC