STEP 1: TREAT IT
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_snowflake.png)
STAY COOL
Ice it for the first 48 hours 5-10 mins at a time.
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_heat_pad_icon.png)
WARM UP
Use heating pads and hot showers after 48 hours to relieve pain.
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_pill.png)
REST + RELIEF
Take a pain reliever like TYLENOL® (Use as directed) and avoid strenuous activity.
STEP 2: PREVENT IT
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_sleep.png)
SLEEP SMART
Choose a firm mattress and sleep with a pillow between your knees (for side sleepers) or under them (for back sleepers)
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_chair.png)
GET SOME SUPPORT
Use a chair with good lower back support. Sit with raised feet if necessary.
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_stand_up.png)
STAND UP
Soft knees, shoulders back, keep moving. Posture is everything!
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_lifting.png)
LIFT WITH YOUR KNEES
Your mom and gym teacher were right! Never bend from the waist.
STEP 3: STRETCH IT *
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_stretch1.png)
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.
![](https://www.tylenol.com.sg/sites/tylenol_sg/files/taco-images/back_pain_stretch2.png)
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.
TYLENOL® 500mg for Adults
Pain relief you can count on.
Treating And Preventing Muscles Aches
Stop pain today and find out how to keep it from coming back tomorrow.