If you have recently hurt your back by twisting the wrong way or sleeping in an awkward position, you will want to alleviate the pain as you wait for it to heal. There are several ways you can take away the pain in your back safely. Here are four methods for relaxing your back muscles and reducing inflammation, which will take away some of the pain as a result.

1. Use Temperature Control

Right after you injure your back, it is best to apply cold compresses for a day. Wrap a gel-based ice pack with a hand towel and lie on top of it for twenty minutes at a time. Remove it for twenty minutes and then lie on it again for twenty more minutes. Continue this for a few hours to help reduce the inflammation caused by the injury. The next day, apply heat in the same manner using the twenty minutes on, twenty minutes off schedule. Use a heating pad or relax in a bath or hot tub to relax your back muscles.

2. Do Some Stretching

Stretching is one of the best ways to rid your back of pain. Wait a few days so you can use the temperature control method first to help your back heal a bit before you start your stretches. Put your arms above your head and stretch as far as you can while leaving your feet flat on the floor. Bend at the waist and reach for your toes. Move your arms forward and place your palms flat on the floor as you keep your legs straight. Reach for the sky once again and repeat the procedure a few times to help relax your back muscles. If you feel any pain during this routine, stop and rest.

3. Get A Massage

If you are not able to relieve your pain with ice, heat or exercise, ask your partner or a trusted friend to give you a back massage. Have them apply little pressure at first to see how you react. Have them rub the area gently to help remove any tension from the area. Using heated oil or a medicated mineral ointment while doing the massage may also give you relief.

4. See A Doctor

If you are unable to relieve your back pain on your own, see your back pain specialist like Allegheny Brain And Spine Surgeons to be evaluated. They may recommend you take pain relief medication. If the injury seems serious, they may have you get X-rays or a CT scan to see if you have hurt your spine or any underlying muscle tissue.

You may need to see a chiropractor to get relief. They would be able to manipulate the bones in the spine to relieve pain. They may also recommend you do physical therapy or have a corticosteroid injection to help relieve pain. If your home remedies do not work after a few days, going to a doctor is best to get relief.