Simple Steps For Back Pain Relief
Simple Steps For Back Pain Relief
![Back pain text and infographic](/sites/tylenol_ca/files/three-pronged-approach.jpg)
STEP 1: TREAT IT
![Snowflake icon](/sites/tylenol_ca/files/jj-assets/infographics/back_pain/back_pain_snowflake.png)
STAY COOL
Ice it for the first 48 hours, 5-10 mins at a time
![Heat pad for back pain icon](/sites/tylenol_ca/files/jj-assets/infographics/back_pain/back_pain_heat_pad_icon.png)
WARM UP
Use heating pads and hot showers after 48 hours to relieve pain
![Tylenol back pain pill icon](/sites/tylenol_ca/files/jj-assets/infographics/back_pain/back_pain_pill.png)
REST + RELIEF
Take a pain reliever like TYLENOL® (Use as directed) and avoid strenuous activity
STEP 2: PREVENT IT
![Sleep Smart](/sites/tylenol_ca/files/sleep-smart.jpg)
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](/sites/tylenol_ca/files/get-some-support.jpg)
GET SOME SUPPORT
Use a chair with good lower back support. Sit with raised feet if necessary.
![Stand Up](/sites/tylenol_ca/files/stand-up.jpg)
STAND UP
Soft knees, shoulders back, keep moving. Posture is everything!
![Lift With Your Knees](/sites/tylenol_ca/files/lift-with-your-knees.jpg)
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](/sites/tylenol_ca/files/jj-assets/infographics/back_pain/back_pain_stretch1.png)
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](/sites/tylenol_ca/files/jj-assets/infographics/back_pain/back_pain_stretch2.png)
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.
![Thumbs up icon](/sites/tylenol_ca/files/jj-assets/infographics/thumbs-up.png)
Try these simple steps and you may be back in action in no time!
TYLENOL® Back Pain
Pain relief you can count on.
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Learn more about safe acetaminophen usage.