Most Sore Back problems can be effectively treated by following these steps:

CAUTION: If a sore back problem persists for more than a day or two, it's probably wise to see your doctor. If any back problem gets progressively worse or is accompanied by weakness or numbness in the limbs or by loss of bowel/bladder control, see your health care provider immediately.

1. Ice it - Muscle spasms, strains and pulls usually result in localized inflammation (the result of damaged blood vessels in the injured area). To reduce this swelling, apply ice directly to the affected area for 20 minutes at a time during the first 24 hours. After that, you can use moist heat to help relieve any discomfort.

2. Medicate/Manipulate it - The problem may be mechanical and may be manipulated by your chiropractor to improve joint function. If your discomfort increases, your doctor may prescribe an anti-inflammatory drug. In either case, the emphasis is on using medication to relieve your general discomfort and to aid in the reduction of swelling.

3. Rest it - It's natural to avoid those activities which cause you pain, so go ahead and take it easy for a day or two. However, if you feel the need to stay in bed longer than that, you should see your doctor. In general, THE LONGER YOU REMAIN INACTIVE, THE WORSE YOUR BACK IS GOING TO FEEL. You should take precautions when sitting, lifting or performing strenuous activities, but after a day or two of rest, get up, get moving and get on with your life.

4. Stretch it - Begin exercising your muscles as soon as possible after your injury. That doesn't mean a trip to the gym for a power-lifting session. It means gentle stretching exercises which help to loosen up stiff muscles and, at the same time, release endorphins, the body's own pain killers. Now would also be the perfect time to begin a regular ("preventive maintenance") exercise program.