Johns Hopkins Health Alerts |

Back Pain - Osteoporosis | Rest, Ice, Heat, or Exercise

Fewer than 5% of people with back pain have a major medical problem that requires intensive care or therapy. Many back-pain sufferers self treat with rest, ice, heat, or another therapy.

In most cases, back pain resolves quickly, regardless of the type of treatment. However, you can take the following steps on your own to help ease your back pain:

• Exercise for low back pain -- Back relaxation exercises, which involve gentle stretching to relax back muscles, lengthen the spine, and relieve compression of the vertebrae, are effective for alleviating stress and strain on the back. Ask your doctor for a referral to a physical therapist or for printed instructions on how to safely perform the exercises.

• Rest for low back pain -- Lying down takes pressure off the spine and usually lessens back pain. The best postures in bed are lying in the fetal position with a pillow between the knees, or on your back with knees flexed, using a pillow to support the legs. Most experts advise limiting bed rest to one or two days, however. The inactivity associated with longer periods of bed rest may do more harm than good by weakening muscles. It is better to get out of bed and move around as soon as you can.

• Ice for low back pain -- After a sudden back injury immediately applying ice can be therapeutic. In addition to relieving back pain, ice reduces internal bleeding and swelling by decreasing blood flow. An ice bag, commercial cold pack, or even a package of frozen vegetables should be used for 10–20 minutes every two hours for the first 48 hours after injury (while you’re awake). The 20-minute limit is important to avoid the risk of frostbite. Another approach to relieving back pain is to massage the painful area with an ice cube.

• Heat for low back pain-– It’s best to wait for 48 hours after an acute back injury before you apply heat. However, chronic back pain or a more widespread backache that starts some time after a back injury may be eased by relaxing muscles with a hot bath or shower, a heating pad, a heat lamp, or hot, moist compresses.

Johns Hopkins Health Alerts |

Back Pain - Osteoporosis | Rest, Ice, Heat, or Exercise