Kathleen Romito MD - Family Medicine, Author: If you can, walk for 10 to 20 minutes at a time every 2 to 3 hours. Sit on firm seating. Walk on level surfaces, not on hills or stairs. Change positions every 30 minutes. Our flexible health insurance solutions can help your clients to lower costs, improve employee health and productivity, and more. Avoid strenuous exercise. Most of the time you'll be able to handle low back pain at home. Walk on level surfaces, not on hills or stairs. Frozen peas make a better ice pack than ice cubes because the latter melt into a … First Aid for Low Back Pain. Walk on level surfaces, not on hills or stairs. For medical advice relating to your personal condition, please consult your doctor. Actionsets are designed to help people take an active role in managing a health condition. You can try each to see which works best for you. Walk quickly if you can, and swing your arms as you walk. There is no rule about using heat or ice for back pain. myCigna.com gives you 1-stop access to your coverage, claims, ID cards, providers, and more. But if you can't take NSAIDs, you can try acetaminophen (Tylenol, for example). When moving into a lying-down position, keep your back straight. For the best experience on Cigna.com, cookies should be enabled. This seventeen minute video shows and guides you through the second low back exercise for emergency back care of lower back pain. Long-term bed rest is not only no lon… Look for chairs with armrests for lowering and raising yourself. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. The following video has some valuable tips: Disability, life insurance, FMLA and leave solutions, critical illness, and more. Use these tips when your back aches. You can try each to see which works best for you. But there may be times when you need to call your doctor, or even 911. Painkillers or relaxants may be used. COVID-19 Vaccines: Information about COVID-19 vaccines and how we're preparing for distribution. When you first get up in the morning, wait 40 to 60 minutes before doing any vigorous exercises. Walk quickly if you can, and swing your arms as you walk. Ice and heat Read and follow all instructions on the label. Learn about some exercises you can try: Low Back Pain: Exercises to Reduce Pain ; When you do lie down, protect your back on the way down. When you first get up in the morning, wait 40 to 60 minutes before doing any vigorous exercises. Get up and walk around, or lie flat to gently stretch your back. Try this for 20 minutes every 2 hours for the first 24 hours and then three times daily until the pain goes away. Use your bed only for lying down. Learn how we develop our content . This website is not intended for residents of New Mexico. To learn more about Healthwise, visit Healthwise.org. First Aid for Low Back Pain. Follow the instructions on the label. Apply ice pack to affected area. Overview. Is it an emergency? Sit on firm seating. Learn about some exercises you can try: When you do lie down, protect your back on the way down. Walk on level surfaces, not on hills or stairs. Try to remember how to lift objects safely to reduce the stress for the back muscles. First Aid tips for Back Pain include: Take over the counter pain medication, such as tylenol, ibuprofen, or Aleve Reposition yourself in a position that relieves discomfort Apply ice-pack, alternating with heating pads To learn more about Healthwise, visit Healthwise.org . When you first get up in the morning, wait 40 to 60 minutes before doing any vigorous exercises. First Aid for Low Back Pain. Keep moving. Health Tools help you make wise health decisions or take action to improve your health. Life (other than GUL), accident, critical illness, hospital indemnity, and disability plans are insured or administered by Life Insurance Company of North America, except in NY, where insured plans are offered by Cigna Life Insurance Company of New York (New York, NY). For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. Keep moving. © Copyright 1995-2020 Regents of the University of Michigan. Use these tips when your back aches. { "consumer": "Use these tips when your back aches. If you have been prescribed a muscle relaxant, carefully follow your doctor's advice. First Aid technique 3 for Low back pain/Sciatica This one can be a bit tricky to get right. Learn how we develop our content. Overview. Walk quickly if you can, and swing your arms as you walk. Current as of: Walk quickly if you can, and swing your arms as you walk. Use these tips when your back aches. Keep moving. Walk quickly if you can, and swing your arms as you walk. But if you can't take NSAIDs, you can try acetaminophen (Tylenol, for example). Walk on level surfaces, not on hills or stairs. William H. Blahd Jr. MD, FACEP - Emergency Medicine This, like other self treatment techniques, should be kept in the pain free range and gradually increased over time based on your results. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Walk on level surfaces, not on hills or stairs. March 2, 2020, Author: Healthwise Staff Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen seem to work best for low back pain. Take pain medicine soon after the pain starts, on a regular schedule. Pain medicine can help you recover from low back pain by controlling pain during rest and activity. Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., and Cigna HealthCare of North Carolina, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Walk on level surfaces, not on hills or stairs. Find an In-Network Doctor, Dentist, or Facility. Avoid pillows. Lying down for too long can make back pain worse. If you must sit for long periods of time, take breaks. Rest in a comfortable position. This information does not replace the advice of a doctor. Lying down for too long can make back pain worse. Sitting can make it worse too. E. Gregory Thompson MD - Internal Medicine Be safe with medicines. William H. Blahd Jr. MD, FACEP - Emergency Medicine & Adam Husney MD - Family Medicine & E. Gregory Thompson MD - Internal Medicine & Kathleen Romito MD - Family Medicine. Read and follow all instructions on the label. After the inflammation subsides, applying heat can soothe cramped muscles and strained connective tissue. But if you can't take NSAIDs, you can try acetaminophen (Tylenol, for example). First Aid for Low Back Pain. An ice pack can be helpful, as can aspirin or another nonsteroidal anti-inflammatory drug (NSAID) to reduce pain and inflammation. Lying down for too long can make back pain worse. Be safe with medicines. If you can, walk for 10 to 20 minutes at a time every 2 to 3 hours. Use these tips when your back aches. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen seem to work best for low back pain. © 1995-2020 Healthwise, Incorporated. Get up and walk around, or lie flat to gently stretch your back. 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