1. Keep moving. Resting for more than a day or two reduces muscle flexibility and strength and can lead to further disability.
2. Get in a good workout. That’s right—just limit what you do while you’re at the gym. For instance, if you usually walk 3 miles on the treadmill, cruise through 2 miles at a slower-than-normal speed.
3. S-T-R-E-T-C-H. Stay relaxed, cushion your back with a pad, and use slow, gentle movements as you extend your arms over your head and stretch out your legs along the floor. Hold each stretch for about a minute, then relax.
4. See what’s afoot. Wear shoes that have plenty of cushioning. Cross-training or walking shoes are just what the doctor ordered.
5. Swim with fins. Don swim fins and tread water for several minutes, or as long as you can. The exercise isn’t weight-bearing, so you’ll place little or no strain on your back.
6. Take an anti-inflammatory. Aspirin, ibuprofen, and similar drugs often work as well for back pain as more powerful prescription drugs. They help in two ways: They’re analgesics, which means they work directly on pain, and they have anti-inflammatory effects, which reduce painful swelling.
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