• Heat is an easy and effective method to control your low back pain and the occasional muscle spasm associated with a low back sprain. You can apply a heating pad on a low setting for approximately 10-20 minutes at a time. If you do not have a heating pad, you can use a soft terry cloth hand towel placed under warm (not hot) tap water. Our specially designed Deluxe Lumbar Hot/Cold Support provides you with optimal support with an added benefit of hot or cold therapy. The Back Booster comes with built in re-useable cold/hot packs. For soothing heat treatments you just pop them into the microwave and insert them into the supportive brace and enjoy the relief of your pain without drugs.

• Cryotherapy (ice, cold therapy) is an excellent way to control your pain. Do not apply ice directly to your skin for more than 5 minutes as it can cause burns. Our Deluxe Lumbar Hot/Cold Support optimal cold/hot therapy brace provides you with both support for your aching back and cold/hot therapy. The soft contoured breathable material with adjustable dual elastic side pulls provides optimal support while the reusable cold/hot packs can be inserted into the brace for quick pain relief. For cryotherapy, just pop the reusable packs into your freezer for a short period and insert them into your brace for enjoyable control of your pain without drugs.

• Over-the-counter pain medications can be of use. Acetaminophen (Tylenol^TM) can provide optimal pain relief with limited side effects. Anti-inflammatories such as Motrin^TM (ibuprofen) and Aleve^TM (naproxen), may also be beneficial, however, do not take pain medications for a prolonged period of time without consulting your physician. Occasionally, your physician may prescribe prescription medications such as muscle relaxants or narcotics. However, their use should be limited to only a short period of time.

• Bracing: Braces provide pain relief by stimulating some of your nerve fibers which make you feel that your back is more stable and secure. These are the same nerve fibers you compress when you grab your finger after you hit it with a hammer. Even though your finger was just smashed, you squeeze it with your other hand and it makes it feel better. Our Deluxe Lumbar Hot/Cold Support provides you with both support for your aching back and cold/hot therapy. The soft contoured breathable material with adjustable dual elastic side pulls provides optimal support while the reusable cold/hot packs can be inserted into the brace for quick pain relief.

Just like the old bad joke about the patient that told the doctor: "Doc, everytime I do this, my knee hurts" and the doctor replies: "Well, don't do that!" Although this may seem humorous, there is some truth to the joke. Avoid such activities as squatting, kneeling, heavy lifting, climbing, and even running. Listen to your body and make a list of activities or movements that increase your pain and DON'T DO THESE THINGS. Also, make a list of activities and movements that reduce your pain and DO THESE THINGS. For example, many doctors recommend the following (be sure to check with yours to make sure he/she agrees).

DON'T DO these if you have low back pain:

• Avoid sitting in one place or one position for a long time.
• Avoid sitting in soft, deep seats.
• Avoid lifting anything while you are reaching, twisting or bending forward.
• Don't lift objects more than chest high.
• Don't bend over at the waist with your legs straight.
• Avoid very soft mattresses.

DO these if you have low back pain:

• Get up and stretch, walk about, and change positions often.
• Place a cushion or rolled-up towel at the small of your back.
• When sitting at a desk or in the car, sit so your knees are level with your hips.
• When driving, adjust the seats so your legs don't have to stretch to reach the pedals.
• Keep all lifted objects close to your body.
• When lifting, bend your knees and use the force of your legs to help lift.
• Use a firm (not rigid) mattress.
• Sleep on your side with your knees bent to relieve pressure on your back, or sleep on your back with a pillow under your knees. However, find a position, which is most comfortable for you. Not everyone is the same.
• Try to take a brisk walk every day with well-cushioned and supportive shoes.
• Have a positive attitude. Remember that most people with acute low back pain recover within 4-6 weeks.

The key to this step is to remember controlled motions. This means you have complete control of these motions through a structured rehabilitation program. Most rehabilitation programs can be done in the convenience and privacy of your own home. The basic philosophy of rehabilitation for a simple back sprain is to strengthen and gently stretch the muscles around your lower back to help support the injured or strained muscles, tendons or ligaments. This also includes your abdominal muscles as well as stretching the hamstring muscles. In specific cases, your doctor may prescribe formalized physical therapy, with a therapist or trainer.

The keys to rehabilitation include:

• Motivation to actually do the exercises. See our page on motivational strategies to improve your success.
• Correct exercises for your problem. See your doctor or physical therapist if you need advice in this regard. · Proper equipment. This equipment can either be at your therapist's office, at your health club, or items that you purchase for use at home. We have found that people who do their exercises at home are much more likely to benefit from the program as they more frequently perform the exercises.