Wrenched Back First Aid

Ice the area for 5 to 10 minutes every hour during the first 24 to 48 hours. If pain persists after two days, switch to a heating pad and use it for 10 to 15 minutes every 2 to 3 hours for the next day or two to improve circulation to the area. Take an over-the-counter painkiller as needed (any type is fine). Avoid strenuous activity or heavy lifting, but keep moving to prevent stiffness. See a doctor if the pain lasts longer than a month.
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