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Caring for Your Back & Neck

Relieving Back Pain - VHL HealthSheet #82321_VA
Ice reduces muscle pain and swelling. It helps most during the first 24 to 48 hours after an injury.
Self-Care for Low Back Pain - VHL HealthSheet #84645_VA
Rest your back for a day or two to begin healing. Use a firm mattress or the floor. Have your lower back firmly supported with a small pillow or towel. Keep your knees slightly bent, with another pillow under them. Every few hours, get up and walk as much as you can.
Relieving Tension in Your Back - VHL HealthSheet #84803_VA
Being relaxed helps keep your mind healthy and your back ready to move. Take short breaks often. Walk around. Stretch. Switch tasks.
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