When applying an ice pack or other form of cold therapy, make sure to place a cloth between your skin and anything frozen to reduce the chance of ice burns. Alternate heat and cold on problem areasīoth cold and heat therapy can help ease back pain at home, though it is often best to start with cold.įor the first 24 to 72 hours following a back injury, cold therapy can help reduce swelling and inflammation in the area. Stretching for even a few minutes a day can be helpful in reducing back pain. Stretching is a great option for those who are in too much pain for more intense exercise. However, research published in the Journal of the American Medical Association found that low-impact exercise (stretching included) is one of the best ways to ease back pain and prevent future pain. When your back is seizing up or in pain, the last thing you often want to do is move or exercise.

Are you suffering from routine or mild low back pain? We asked Director of the Tufts Medical Center Pain Management Center and back pain expert of the Spine Center in Boston, Wilfred Hynes, MD to provide information on ways to relieve less-severe back pain at home.

How to relive back pain