There’s a not so well known universal law that says the heavier an object is, the more often it will need to be lifted, the further it will have to be moved and once placed, will always need to be moved again. This universal law has contributed to many back problems throughout history as the object in question tends to get heavier with each move. If you’ve recently suffered at the hands of this most unkind universal law, here are some things you can do to help with the associated back pains.

There are essentially two types of back pain. Acute pain, which we will cover in this article, usually happens quickly and can be very intense. Most of the time, acute back pain is brought on from improper lifting, twisting or other things we do that may cause the muscles in the back to stretch beyond its normal limits. Following a few simple instructions as recommended by doctors can generally have you back on your feet in no time with no long term effects.

Get Plenty Of Bedrest. Busy lives work against us often in preventing us from taking the time needed to rest and heal properly but as simple as it may sound, staying off your feet for a few days goes a long ways in allowing your back muscles to recuperate. A couple of days is recommended.

Don’t Over Do The Bedrest. If you’re suffering from an acute attack, resting in bed is sometimes the only thing you can do but as mentioned above, a couple days should do the trick. If you are still in pain after that you may want to consider seeing your doctor. Contrary to what many people believe, spending longer amounts of time in bed is not always the best remedy as it can take up to two weeks for your body to recondition for every one week spent in bed.

Apply Ice. Along with bed rest, you can apply an ice pack to painful areas to help keep swelling down and ease muscle strain. If you have someone able to help, you can ask them to gently rub the ice back into the affected areas for a more complete application.

Switch To Heat. After the first initial days of bed rest and ice pack treatment, most doctors will suggest switching to heat therapy. Lie face down, placing pillows underneath your ankles and hips. Place a towel that’s been soaked in hot water, (not so hot that it burns), across the affected area of your back. Smooth the towel out so that there are no wrinkles. Spread out a piece of saran wrap on top of the towel and then an electric heat pad on top of that and set it to medium heat. Have someone place something with a little weight on top to hold it in place and apply a little pressure. This is a great way to sooth those muscles and help eliminate spasms.

Switch Between Heat and Ice. For greater relief and more efficiency, you can switch between the ice and heat therapies. Thirty minutes of one and then thirty minutes of the other will bring about the most relief. Repeat as desired.

Stretch It Out. When experiencing a muscle spasm, slowly bring your knees up to your chest. Using your hands, pull your knees gently towards your chest. This stretching will help soothe the spasm faster than waiting for it to work out on its own.

Getting Out Of Bed. The time will come when you must leave the comfort of your own bed and this can often be a difficult and painful experience. The easiest way to do this while causing the least amount of discomfort is to move as closely to the side of your bed as possible, allow your legs to drop off the side, the weight of your legs falling will help lift the rest of your body into an upright position. Be sure and keep your back as straight as possible during the process. Getting back in bed would be a reversal, letting the top part of your body helping to lift your legs.

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Could your vehicles car seat be causing some of your back troubles? Read this article “Your Car Seat May Be Causing Unnecessary Backaches” and you may also like to read “Exercising Your Way To A Pain Free Back“.