Bringing Your Back...Back.

When your back hurts, the first thing you need is relief. The second thing you need is a way to keep it from hurting again!

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.

Pain Reliever & "Relative Rest"
Use a pain reliever like TYLENOL^® 8 Hour to get relief from the pain so you can resume normal activities and keep your back strong while it heals. Only avoid activities that make the pain worse.

A Healthy Back at Home and at Work

Sleep Right
To keep your back healthy and relieve back pain, you should sleep on 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 if necessary. If you sit for long periods of time, make sure you rest your feet on the floor or on a low stool.

Pain Reliever & "Relative Rest"
Use a pain reliever like TYLENOL^® 8 Hour to get relief from the pain so you can resume normal activities and keep your back strong while it heals. Only avoid activities that make the pain worse.

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.

Gentle Back Stretches

1. Stand up with your hands on your lower back. Slowly and carefully bend back a little, toward your hands. Hold for a few seconds and then release. Repeat a few times.


2. Lie flat on your back with your knees bent. Put your hands around your left knee and pull it down toward your chest. Hold the stretch for a few seconds, then release. Repeat with right knee. Then, pull both knees toward your chest together and hold a few seconds.