Back Strain Relief: First Aid & Recovery Guide

Strains are overstretched muscles or tendons. The simplest of wilderness activities, such as hoisting a backpack or hotdogging it with a Hacky Sack, can cause strains to the lower back.

Things You'll Need

• Ibuprofen Or Aspirin Or Tylenol
• Plenty Of Ice

Show More

Instructions

• 1

  Examine the injured person carefully to rule out a spinal cord injury (see "How to Rule Out a Spinal Cord Injury During First Aid").

• 2

  Treat the injured person's pain and inflammation with naproxen sodium (Aleve) or ibuprofen (Motrin) if a spinal cord injury is not suspected.

• 3

  Position the injured person where he or she feels the least pain, lying on an insulated sleeping pad. This is usually on the side with padding between the knees, or on the back with padding underneath the knees.

• 4

  Apply ice for 20 to 40 minutes every 2 to 4 hours for 24 to 48 hours if the back pain started suddenly.

• 5

  Apply heat for 20 to 40 minutes every 2 to 4 hours for 24 to 48 hours if the pain came on gradually.

• 6

  Massage the injured person's lower back.

• 7

  Apply heat after 48 hours. This can be done with a hot water bottle or an instant heat pack.