Get Your Back on Track with These Tips!
About 80% of the population will experience back pain at some point of their lives. But how can one tell if it is serious or not? Most low back strain and sprain injuries will resolve on their own with some help within a week or so. To determine if your injury is more serious, look for the following symptoms: pain in other body areas, numbness and loss of strength or co-ordination. These are all signs regarding when it may be necessary to seek professional help sooner rather than later. But back pain doesn’t have to hijack your sick days, try these tips to help yourself recover:
- While Recovering
A back brace or protective belt can be helpful in the short-term period following an injury but should be avoided in the long term. Long term use of back braces can promote muscle weakness. Until you recover, it’s best to set those high heels aside. High heels put excess strain on the lower back muscles, making them work harder to keep you from falling forward. Perform gentle stretching to the point where you feel some relief. Don’t stretch to the point where the pain is aggravated.
- Rest vs. Staying Active
If you’re injured, you may have been told to rest until your injury has healed. However, avoiding exercise is the worst thing you can do when you are experiencing minor back pain. It is important to stay active while recovering from an injury but it is best not to exert yourself. Reduce normal physical activities but continue to be as active as possible. Change positions often and try not to sit, stand or lay in the same position for prolonged periods. Resting in bed or remaining sedentary is only necessary if you’re in so much pain that you can’t move. Perform gentle stretching to the point where you feel some relief. Don’t stretch to the point where the pain is aggravated. At the end of the day, those who maintain active therapy recover quicker. Resting in bed or remaining
sedentary is only necessary if you’re in so much pain that you can’t move.
- Slipped Disc
Your spinal column is made up of 26 bones (“vertebrae”) that are cushioned by discs. These disks protect your vertebrae by absorbing the shock produced from daily activities such as from walking, lifting and twisting. Injury or weakness can cause the inner portion of your discs to protrude through the outer ring. This is known as a
“slipped” or “herniated” disc and can cause pain and discomfort in your lower back.
In most cases, a slipped disc will revert back to its position spontaneously but it can take 4-6 weeks to fully recover. You may have heard it’s best to rest your back if you have a slipped disc. However, remaining moderately active is ideal to keep muscles and ligaments warm and reduce the risk of creating more tension in your back.
- Hot vs. Cold
Most people believe that a hot bath reduces back pain. The reality is that even though it may sound soothing, getting into a hot bath when muscles are inflamed can make matters worse, increasing the inflammatory response associated with an acute injury.
Use ice, not heat, to soothe the painful area. Where there is pain, there is inflammation. In the case of back injury, the inflammation may not be visible the way swelling of a sprained ankle might be. A good rule is to remember the word inflammation includes the word “flame” because where there is heat, there is inflammation and pain. Ice can cool down the heat associated with inflammation. It is better to apply ice to an injury for 15 to 20 minute intervals during the first 48 to 72 hours after the injury.
- Massages
When people have back pain, they often book a massage as soon as they can. The truth is, when you’re in pain, a massage may help in some cases and hurt in others, depending on the cause of the back pain. For instance, your low back may feel tight because of a muscle spasm occurring in an unstable region. If you then massage this area, without truly assessing the source and the reason for its tightness, you can
inhibit the body’s natural protection. The result will cause more instability and more pain.
- Back Pain and Aging
No matter how many birthdays you celebrate, back pain should not become a normal part of aging. As we age, it‘s true that we can become more susceptible to certain types of painful back conditions. However, with all of the treatment options available today, back pain does not have to be a part of the aging process.
- Slow and Steady
Over a recovery period of a week or so, you should experience slow and steady improvement. While in the recovery phase, take a look at your daily routine and consider whether your activities might be contributing to your back pain and slowing your recovery. A Chiropractor or other healthcare professional can help you identify potential triggers. For example: Are you performing too much lifting, bending, or repetitive activities? Are you sitting for long periods of time at home or work without changing positions? If you have to carry items, are you dividing the load to prevent stress on your lower back? Carry two smaller bags, one in each hand, rather than one large bag in one hand or on your shoulder.
Author: Dr. Marco De Ciantis, D.C.