Any of these injuries can result in two or three days of acute pain and swelling in the injured tissue, followed by slow healing and a gradual reduction in pain. Fortunately, the great majority of patients with low back pain will heal within eight to 12 weeks using simple self-care measures. The goals of self-care are to relieve pain, promote healing and avoid reinjury. When you first feel a catch or strain in your back, try these steps to avoid or reduce expected pain. These are the most important home treatments for the first few days of back pain.
Cold limits swelling, reduces pain and speeds healing.
Lie flat on your stomach with your arms beside your body and your head to one side. If this causes more pain, try to find the most comfortable position. Relax for one to two minutes. This exercise gently moves the spine and stretches the lower back. Lie on your back with knees bent and feet flat on the floor.