SolveYourProblem 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 For Back Pain

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 (Over-The Counter) Medications

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 Miscellaneous Tips

Here are some other back pain relief strategies for you.

1. 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.
2. 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.
3. 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.
4. 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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