Heat may be used once after the acute stages of healing, which is a minimum of two to three days. Heat makes blood vessels vasodilate (get larger). This action helps flush away chemicals that can cause pain. It also helps to bring in nutrients and oxygen, which help the area heal. True heat in the form of a moist hot pack, a heating pad, or warm shower or bath is more beneficial than creams that merely give the feeling of heat. Hot packs are usually placed on the sore area for 15 to 20 minutes. Special care must be taken to make sure your skin doesn't overheat and burn. It's also not a good idea to sleep with an electric hot pad at night. This can lead to the "lobster effect" where you can actually burn from the prolonged heat.

Reasonable Rest

Immediately after a back injury, rest is often all your back needs to feel better. Rest is used to take the pressure off of your spine and the muscles around your spine. You should rest in a comfortable position on a firm mattress. Placing a pillow under your knees can also help relieve pain. Don't stay in bed for several days! Bed rest for more than 2 or 3 days can weaken the back muscles, making the problem worse instead of better. Even though you may still feel some pain, a gradual return to normal activities is good for your muscles. In most cases of sudden back pain, the sooner you start moving again, the sooner your back pain will resolve. If you are sent to see a physical therapist, the first few days may be spent educating you about ways to take stress off your back while helping you remain as active as possible. Your therapist may suggest short periods of rest combined with brief exercises designed to reduce your pain.