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Home Care
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Home care for chronic back strain or sprain includes: - 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 two days.
- Rest your back
- Avoid bedrest after 1-2 days.
- Return to walking as soon as possible.
- Avoid activities that cause back pain.
- After 2-3 days, start:
- Back stretching exercises
- Back range of motion exercises
- Perform back strengthening exercises.
- Acetaminophen for pain
 - Ibuprofen for pain
- Maintain good posture.
- Lift with your legs.
- Weight loss if you are overweight
- Take prescribed medications as directed.
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