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Definition
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back exercises
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Back Pain Home Care
Home care for back pain includes:
  • Avoid activities that cause back pain.
  • Apply a cold compress:
    • Wrap ice in a moist hand towel. Do not apply ice directly to the skin.
    • Apply for 20-30 minutes, every 1-2 hours, for the first few days.
  • Apply warm compresses:
    • Apply for 20-30 minutes, every 1-2 hours, after a few days.
  • Rest your back:
    • Avoid heavy lifting.
    • Avoid bedrest.
    • Return to walking as soon as possible.
  • Acetaminophen for pain Images
  • Ibuprofen for pain Images
  • After 2-3 days, start:
    • Back stretching exercises
    • Back range of motion exercises
  • Perform back strengthening exercises.
    • After pain has resolved
  • Maintain good posture.
  • Lift with your legs.
  • Weight loss if you are overweight Images
  • Take prescribed medications as directed.
Continue to Back Pain Home Care: Back Exercises
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Last Updated: Nov 6, 2007  References
Authors: Stephen J. Schueler, MD; John H. Beckett, MD; D. Scott Gettings, MD
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