Caring for Pain Symptoms

Simple Steps to Relieve Back Pain

Back pain can strike suddenly without any warning. Good prevention habits and exercises will help keep your back in good shape. But if you do need back pain treatment, try these tips to help put a stop to your pain, not your life.


Pain Reliever

Use a pain reliever like TYLENOL® so you can resume normal activities and keep your back strong while it heals. Only avoid activities that make the pain worse.

Sleep Right

Using a firm mattress, sleep on your back with a pillow under your knees, or on your side with a pillow between your knees.

Sit Right

Use a chair with good lower-back support. Use a rolled-up towel to add support to your lower back if necessary. If you sit for long periods of time, make sure you rest your feet on the floor or on a low stool.

Stand Right

If you stand up for long periods of time, keep your knees relaxed and your shoulders back. Shift your weight often from one foot to the other, or rest one foot on a low stool.

Lift Right

Always lift with your legs, not your back (squat, don't bend at the waist). Never raise a heavy object above your waist, or lift and twist at the same time.

Get Up and Stretch

At home or at work, take breaks every hour or so to stretch gently.

First 48 Hours: Ice

In the first 48 hours after your back begins to hurt, apply a cold pack (ice in a plastic bag, wrapped in a thin towel) for 5 to 10 minutes at a time.

Lingering Pain: Heat

After 48 hours from the onset of pain, use heating pads or hot showers to help relieve pain.


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