<http://schema.org/articleBody>
" Days 1 - 2 You may think you need to rush to the doctor, but simple at-home tactics can make you feel better \u2014 faster. 1. SHIFT INTO NEUTRAL Rest in positions that don&amp;#039;t over-arch or flatten your spine. Lie on floor, bend knees, and place calves on an exercise ball or a chair. DETOUR Do seek medical help if your pain started with a traumatic injury, or if you experience numbness, incontinence, or fever or have an underlying illness. 2. POP SOME PAINKILLERS Take the max on the label (choose NSAIDs over acetaminophen unless you have stomach issues). DETOUR Pills not helping? Call your doctor. You might need prescription painkillers or muscle relaxants. 3. APPLY ICE (OR HEAT)  Either will help, but after 48 hours, stick with heat \u2014 it&amp;#039;ll bring healing blood flow to the area. 4. CALL FOR REINFORCEMENTS Move around as much as you can (a physical therapist can show you how), but forget lifting, twisting, bending, or any other action that might have spurred your back attack. 5. DON&amp;#039;T INSIST ON X-RAYS ...scans, or MRIs. Early imaging won&amp;#039;t speed recovery and can lead to futile treatments. Call the Doctor! You don&amp;#039;t need a specialist right away: Primary-care docs treat lots of low-back pain. 6. GET IN THE SWIM Aquatic exercise or &amp;quot;running&amp;quot; in deep water may hasten healing more than landlubber moves. Days 3 - 28 Even if you haven&amp;#039;t finished catching up on Homeland, now&amp;#039;s the time to move. Staying in bed can increase pain and stiffness. 7. STEP UP Simple acts like standing at the sink to brush your teeth can hurt. Relieve pressure by placing one foot on a stool, switching legs occasionally. A month may feel like forever, but if you believe you&amp;#039;ll recover, you&amp;#039;re more likely to. DETOUR If you still have pain after four weeks, check in with your regular doctor. 8. GO ALTERNATIVE Try acupuncture, chiropractic, medical massage, or cognitive-behavioral therapy \u2014 each can be effective. 9. IT&amp;#039;S BACK?!? Flare-ups are common. Return to &amp;quot;Days 1 - 2&amp;quot; and use what helped then. FEELING NORMAL AGAIN? Now find out how to avoid another bad-back episode: Expert Tips: How to Ache-Proof Your Spine &amp;quot;Do cardio regularly.&amp;quot; (Also try these three preventive moves.) \u2014 Jennifer Gamboa, American Physical Therapy Association &amp;quot;Push, don&amp;#039;t pull, if you must move something heavy. Place hands just below chest.&amp;quot; \u2014 David Rempel, M.D., UC, San Francisco &amp;quot;Wear low heels. High heels make posture unstable, causing back muscles to work harder.&amp;quot; \u2014 Anna Mika, Ph.D., Univ. School of Phys. Ed., Krakow "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/advice/a19390/back-pain-relief/?src=shelter_footer>