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eLearning Series:
Relieve My Back Pain NOW!
( 23 pages )
CONTROLLED
BREATHING FOR BACK PAIN
Control
your breathing slow and steady for a few minutes. Focus on rhythmic,
controlled breathing, holding inhaled breaths
in for about three seconds, then exhale and repeat to help
redirect focus from back pain and allow the body to naturally
respond on its own. Repeat as needed throughout the say
to help the body relax.
Some helpful suggestions. Choose
a comfortable position that takes the strain off your back and is least
painful for you. Some suggestions
are:
A. On your back with your
knees up, rest your lower legs over the coach or a chair.
B. Lie in a
fetal position on your side and place a pillow between your knees.
REST
When possible for back
relief, rest for a couple of days. Find a couple of your most comfortable
breathing
positions
above and alternatively use them
throughout the day. From time to time, every hour to couple hours
or so, include these into your routine:
A. Get up and move around
a little, walking and arching your back a little.
B. Add some light
stretching activities like gently pulling knees, one at a time, to
your chest.
C. Light water / pool activity
or aquatherapy
D. Light stationary bike riding
or sitting in a comfortable chair for brief periods.
BACK PAIN: OTC HELP
Check with your local
drug store pharmacist to see which pain medications are available
over-the-counter (OTC).
Popular to
use are aspirin for overall pain relief, ibuprofin for a
combination anti-inflammatory and pain relief response like in the
Advil,
and acetaminophen products like Tylenol. When selecting the
type of medication, keep in mind that liquid gel types absorb
fasted into your system. However, regardless of your choice,
do follow the directions on the labels, unless otherwise
directed by your physician, and follow the recommended dosage guidelines.
Check
with your local pharmacist and health store to see which liniments
and ointments are available. Some popular
items on
the market are BENGAY, Tiger Balm and Sportscreme; generally
products with a form of rubbing alcohol listed in the ingredients.
Ask
about the availability of other back pain remedies including herbal
treatments. Some health food stores stock
packaged
herbal tablets, teas and other products.
Be aware, though, that most often these alternative products are not
thoroughly tested as OTC products are, nor can the contents be assured
for safety,
quality and potency.
BACK PAIN:
MISC TIPS
Here are some
other back pain relief strategies for you.
- Place an ice pack
on the pain area up to three times a day for about 12 minutes
per session during the
first two days of the onset of your pain.
- Moist heat applied
to the pain after one day can help sooth your body. A warm washcloth
or a
heating pad for about 30 minutes should do the
trick.
- After the first day
or two, interchange your ice and heat solutions. Heat is for mornings
and before physical activity.
Ice is for after
activities, and in the evening.
- As your back pain decreases,
gradually increase your activity.
BACK PAIN: RESOURCES
Help yourself to some additional information with our resources
for help with back pain relief.
- Back RX, Vijay Vad, M.D. and Hilary Hinzmann, Penguin Group
(USA) Inc., 2004.
- Chronic
Pain, The Complete Guide, Arthur C. Klein, Carroll & Graf
Publications, Inc., NY, NY. 2001.
- The Complete Doctor’s Healthy Back Bible, Reed, Kendall-Reed,
Ford and Gregory, Robert Rose Inc (publishing),
- The Pain-Free Back, Harris H. McIlwain, M.D. and Debra Fulghum
Bruce, Ph.D., Henry Holt and Company, LLC, 2004.
- Understanding Chronic Pain, Angela J. Koestler, Ph.D. and
Ann Myers, M.D., University Press of Mississippi Jackson, 2002.
National Institute of Arthritis and Musculoskeletal and Sin
Diseases (NIAMS)
9000 Rockville Pike
Bethesda, MD 20892-2350
www.nih.gov
Spondylitis Association of America
14827 Ventura Blvd. #222
Sherman Oaks, CA 91403
(800) 777-8189
www.spondylitis.org
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