how to heal lower back pain

Step 1: As quickly as possible, press an ice pack against the affected area. Ice packs are standard first-aid for muscle injuries. 

Step 2: Take over-the-counter anti-inflammatory pain relievers such as aspirin or ibuprofen  (Motrin, Advil). Or try acetaminophen (Tylenol).

 Step: 3 Consider trying two pain-relieving herbs: white willow bark (Salix alba), a natural form of aspirin, and devil’s claw a South African herb that has potent pain-relieving and anti-inflammatory action.

Step: 4 Take it easy for a few days. Don’t do anything that makes the pain worse. But don’t climb into bed.

Step 5: After a day or two, take hot baths or use a heating pad. Heat is soothing and it opens the blood vessels, which brings more healing oxygen and nutrients to injured tissues.

Step 6:Engage in gentle, low-impact exercise every day. The American Academy of Family Physicians recommends walking. You might also benefit from gentle stretching, swimming or gardening

Step: 7 Try the complementary therapies of your choice.

Step: 8 If you don’t begin to feel better after two weeks, or if your pain gets worse, see a doctor.