For the first 72 hours after a back strain occurs, an 8-minute ice massage often helps. Massage the area and about 6-8 inches around it. After 72 hours, use alternate hot and cold applications. Apply a wrung-out hot towel for 30 seconds, followed by brief cold. Do this 4-5 times.
Ice packs are especially helpful in relieving muscles spasms.
Moist heat reduces local inflammation and increases blood flow to the area. Some people think that staying in bed for a week will help back pain. This is not true. If you remain in bed a week, it will take two weeks to rehabilitate. Stretching a sore back will tend to accelerate the healing process.