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A long soak in a hot bath tub with Epsom Salts. Or if no tub available, wring out a washclosth in as hot water as you can stand, with epsom Salts added to the water. Place the cloth on your back where it hurts. repeat as necessary.
Also, Tiger Balm. Rubbed in preferably by someone else so you don't strain yourself reaching back to do it yourself
I swear by Tiger Balm also....it's the most effective ointment of it's kind and they also have patches which are easier to use and last longer without staining your clothes......
Also try the heating wraps with the discs embedded within the fabric...I forget the brand name(Therma-Care I think) but the heating lasts over 8 hours and is very helpful to relieve the pain and tightness from lower back strain. I'm a Nurse so my back often hurts from transferring heavy patients daily.
Lay on bed on back and do low leg lifts and hold them.
Walk it out.
Stretches. Get on hands and knees and alternately arch your back like a cat and lower it the other way.
Heat and rest.
If you have a good strong coffee table lay flat on your back on it, bend yours knees so your feet are flat on the floor.
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