Skip to main content

Simple Steps to Back Pain Relief

Back pain text and infographic

STEP 1: TREAT IT

Snowflake icon

STAY COOL

Ice it for the first 48 hours, 5-10 mins at a time

Heat pad for back pain icon

WARM UP

Use heating pads and hot showers after 48 hours to relieve pain

Tylenol back pain pill icon

REST + RELIEF

Take a pain reliever like TYLENOL® (Use as directed) and avoid strenuous activity

STEP 2: PREVENT IT

Sleep Smart

SLEEP SMART

Choose a firm mattress and sleep with a pillow between your knees (for side sleepers) or under them (for back sleepers)

Get Some Support

GET SOME SUPPORT

Use a chair with good lower back support. Sit with raised feet if necessary.

Stand Up

STAND UP

Soft knees, shoulders back, keep moving. Posture is everything!

Lift With Your Knees

LIFT WITH YOUR KNEES

Your mom and gym teacher were right! Never bend from the waist.

STEP 3: STRETCH IT*

Upper body stretching instructions for back pain

1. Stand up with your hands on your lower back. Slowly and carefully bend back a little, toward your hands. Hold for a few seconds and then release. Repeat a few times.

Lower body stretching instructions for back pain

2. Lie flat on your back with your knees bent. Put your hands around your left knee and pull it down toward your chest. Hold the stretch for a few seconds, then release. Repeat with right knee. Then, pull both knees toward your chest together and hold a few seconds.

* Talk to your doctor before beginning or revising any exercise regimen.

Extra Strength Tylenol Back Pain packaging

Pain relief you can count on.

GET RELIEF RESPONSIBLY®

Learn more about safe acetaminophen usage.