How to Immediately Treat a Back Sprain
If you have a back sprain, there are several steps you can take to immediately treat the injury and reduce your symptoms.
Rest: The first step in treating a back sprain is to rest the affected area. Avoid any activities that exacerbate the pain, and try to limit your movements as much as possible. Lie down on a flat surface with a pillow under your knees to take pressure off your back.
Apply Ice: Applying ice to the affected area can help reduce pain and inflammation. Place a cold pack or ice pack on the injury for 15-20 minutes at a time, several times a day. Be sure to wrap the ice pack in a towel or cloth to protect your skin.
Take Pain Relief Medication: Over-the-counter pain relief medication, such as acetaminophen or ibuprofen, can help reduce pain and inflammation. Follow the recommended dosage on the label, and consult with your doctor if you have any questions or concerns.
Use Compression: Wearing a compression garment, such as a back brace or elastic bandage, can help support the affected area and reduce swelling. Be sure to adjust the compression garment to a comfortable level, and do not wear it too tight.
Stretching Exercises: Light stretching exercises can help improve mobility and flexibility in the affected area. Gentle stretching of the back muscles can also help alleviate pain and stiffness. Just don’t overdo it!
Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.