The demands of modern living, such as sitting at a desk for long, can strain your skeletal system. This strain often results in episodes of back pain. You can relieve most episodes of back pain without seeking any professional advice. This article discusses some of the steps that you can take to get rid of that pain.

Step 1: Identify the Source of the Pain

Be very keen and try to pinpoint where exactly the back pain is. For instance, it may be on one side of your waist, or it could be centered in the upper part of your buttocks. Such locations may denote that a muscle or a ligament has been strained.

Step 2: Rate the Intensity of the Pain

Next, try to rate the magnitude of the pain that you are feeling. For instance, you can describe it as mild, moderate or severe. Mild or moderate pain can be alleviated without seeing a professional. Severe pain may indicate that a more serious issue is causing you to feel the pain. In such a case, it may be better for you to see a professional for a proper diagnosis and an appropriate remedy.

Step 3: Apply Ice or Heat

Get an ice pack and place it at the location that you had earlier identified as the source of the pain. Leave the ice pack there for a few minutes, such as ten minutes. Alternatively, you can place a hot water bottle at the site of the pain. The hot water bottle can stay on for a longer duration than the ice pack. This is because the ice pack may have adverse effects, such as stopping blood flow, if it is left for long. You may repeat the application of ice or heat once every hour.

Step 4: Move Your Back

Heat or ice may reduce the intensity of the pain. Use this lull to move your back gently so that the soreness reduces. Rock the affected part of your back slowly from side to side for a few minutes. You can also do gentle stretching exercises to loosen the spasm that has caused your back to freeze in one position. The pain will gradually subside after initially increasing when you move your back for the first time.

Step 5: Take Painkillers

You may take over-the-counter painkillers or anti-inflammation medicine to aid the pain-relief process. However, do not take the medication for more than a few days unless the instructions on the package allow you to do so.

Consult a physio or any other healthcare provider in case the pain persists after you have taken the measures above.