Low back pain can be triggered by various issues. It might be due to an injury or other health conditions that require medical care. Luckily, if the cause is minor such as a strain, it can be managed with first aid measures.
First aid measures for low back pain
Keep moving
If possible, encourage the individual to walk at 10-20 minutes every 2-3 hours. Walk on flat surfaces, not on bumpy terrain or stairs. Try to walk briskly if able and swing the arms while walking.
Remember that lying down for extended periods can worsen the back pain as well as sitting. It is recommended to move into a different position every 30 minutes. If it is required to sit for extended periods, take breaks by getting up and walking around or lie flat to mildly stretch the back.
Application of cold and heat
There is no rule on using an ice pack or heating pad for back pain. The individual can try to use which one works best.
Pain medications
Pain medications can help the individual recover from low back pain by regulating the pain during activity and rest. For the best results:
- Determine the possible risks and side effects before using any pain medication.
- Use medication soon after the pain arises on a regular schedule. Make sure that the instructions on the label are carefully followed.
- Avoid using more than one kind of medication unless instructed by the doctor.
In most cases of back pain, over-the-counter pain medications such as acetaminophen, naproxen or ibuprofen can be used. If a muscle relaxant or opiate is prescribed for severe pain, the instructions given by the doctor should be carefully followed.
Tips on movement
- When moving triggers discomfort or pain, it must be done steadily.
- When moving to a lying-down position, make sure that the back is kept straight.
- Avoid sitting up while reading or watching TV in bed.
- Sit on a firm chair especially those that have armrests for lowering and raising the body.
- When getting out of bed in the morning, wait for 40-60 minutes before engaging in any strenuous activity.