Quote:
Originally Posted by Tobra
Careful with this. If it is a disc problem, you can do more damage.
Ice, then heat, then ice, 4 minutes, 1 minute, 4 minutes, start and finish with cold, 20-30 minutes out of each hour.
Is it upper or lower back and how did you do it? For lower back, I find if I lay flat on my back and elevate my legs with the knees flexed to about a 90* angle it is pretty comfortable.
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This
Ice to reduce swelling and heat to promote blood exchange (healing)
You can also lay on your back on a hard surface, arch your back, wrap your arms under your knees and gently rock back and forth. This will align your spine if needed.