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Basic Back & Neck First Aid
A major injury or ongoing episodes of back pain always deserve the attention of a physician. However, even more severe back and neck pain can be partially relieved with basic home first aid. A combination of the following treatments can also help alleviate or manage the pain until your appointment with a doctor. If the pain is severe and/or lasts more than a couple of weeks, see a health care professional as soon as possible.
Rest
Resting for a day or two after any injury or recurrence of back or neck pain can give your body a chance to recover and begin its natural healing process. Avoid lifting, twisting or any unusual movement. Don't carry any heavy objects. Avoid lifting and carrying small children. Sit with good posture or lie down with appropriate support. Get plenty of sleep and eat healthy foods that can support your body's healing process.
Pain Medication
There are two types of basic pain medication that can be very helpful in relieving or managing back and neck pain: acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs). Because they work on the body in different ways, they can be used in combination. In fact, many patients find them to be more effective used in tandem. Consult your doctor for recommendations on a combined dosage schedule, or for prescription drugs if over-the-counter medications don't seem to manage your pain.
Acetaminophen (Tylenol, etc.) blocks the brain's perception of pain. It has little chance of any side effects. Note: Patients with liver disease should check with their doctor before taking acetaminophen.
NSAIDs (Aleve, Advil, Motrin, Nuprin, etc.) reduce inflammation, which is typically partially responsible for your back and neck pain. There are different forms of NSAIDs, including ibuprofen (Advil, Motrin or Nuprin) and naproxen (Aleve or Naprosyn). The newest class of NSAIDs, called Cox-2 inhibitors, (including Celebrex) are prescription drugs, but are easier on your stomach. Note: Patients over 65 and those with with kidney problems or a history of ulcers should check with their doctor before using NSAIDs.
Cold & Heat Therapy
Muscle strain is a major cause of back pain. Applications of both cold and heat can be good for sore muscles. In general, cold therapy is best directly after the injury or occurrence (within 48 hours) and heat therapy after the first 48 hours. Some injuries may warrant alternating cold and heat therapy. Consult your doctor regarding your specific condition.
Cold Therapy (within 48 hours) can be applied by placing an ice pack on the area shortly after the injury or occurrence of pain.
Cold Therapy numbs sore muscle tissues, reducing pain; slows nerve impulses, interrupting signals to the brain; reduces inflammation; decreases tissue damage; aids your body's natural healing by rushing blood and nutrients to the injured area when the ice pack is removed and full circulation restored.
Heat Therapy (after 48 hours) can be applied to the affected area through either dry heat (such as an electric heating pad or microwavable gel heat pad) or moist heat (such as steamed towels or a hot bath).
Heat Therapy stimulates the skin's sensory receptors, reducing the pain signals sent to the brain; encourages flexibility by helping the tissues around the spine stretch more easily; enlarges blood vessels, increasing the flow of oxygen and nutrients to the injured area.
Stretching & Exercise
Once the pain reduction methods allow you some movement and flexibility, it's good to do some gentle stretching as physical therapy and begin getting some regular exercise, even if it is limited. These are essential elements of your recovery.
Stretching is most helpful if it's worked into your daily routine. For chronic pain, it may take weeks of stretching before you start to see the results of increased motion or long-term pain relief. Stretching should include the muscles, ligaments and tendons in the back and around the spine, as well as your hamstring muscles in the back of the thighs.
Exercise should be a part of your recovery plan, but it's important that you approach exercise carefully and work into it slowly so you don't make your pain worse or re-injure your back. Exercise increases the distribution of blood, oxygen and nutrients, which helps you recover more quickly and makes your back and body healthier overall. It reduces stiffness, encourages more range of movement, and strengthens your muscles, helping to prevent future injury. Exercise and proper nutrition can also help reduce weight and the strain to your spine.
For more information, see Exercises For Your Back and Lifestyle Modification.