SolveYourProblem eLearning Series:
Relieve My Back Pain NOW!
( 23 pages )

BACK PAIN :
PREVENTIVE + HEALING
STRATEGIES & TIPS

What you can do to prevent back pain and injuries and, if you do sustain them, what can be done to promote the healing process? Though the focus here is on what can be done on an individual basis, it must always be remembered that there is no replacement for consultation with a qualified physician. 80 percent of the adult population suffers from back pain at some point in their lives, so, whether it’s you of somebody you care for, it is useful to have some techniques at hand for treating it.

The good news about back pain is that is usually goes away on its own over time. The vast majority of it comes from simply straining muscles and joints at levels they are not designed to withstand, which leads into the first recommendation:

Slow Down. In most cases a few days worth of reducing the normal load you put on your back in enough. A strained back muscle may cramp or “freeze,” which causes acute discomfort. Given time to mend, however, the muscle will began to relax and the body’s natural healing processes will commence.

Over-The-Counter-Medications. In response to an injury a body part may become inflamed, which you will know by the signs of swelling, pain, warmth, and redness. To achieve a measure of pain relief and assist the healing process you can buy over-the-counter anti-inflammatory medications like ibuprofen. Acetominophen is another alternative. Though not an anti-inflammatory drug, it does treat pain effectively and is easier on the stomach.

A) Ice and Heat. During the first 48 hours after a back injury ice slows down the swelling process and acts to reduce the pain. After 48 hours, however, it loses these abilities. This is when your switch to heat, as in the form of a heating pad. This increases the blood flow to recovering tissue and relaxes the muscles.

B) Massage. Be it done by a friend or family member with a nice touch or a professional, a massage can relax strained muscles and, just as importantly, a strained psyche that is causing back muscles to tense up.

C) Keep Moving. When we are hurt instinct tells us to lay low and keep movement to a minimum. Indeed, the traditional approach to treating back pain used to tell us exactly that. More recent studies, however, have shown that careful movement does a better job of promoting recovery than remaining still. Much can be accomplished with simple exercises – provided you have consulted with a specialist who can dispense advice and instructions on what is best for you.

D) Change Your Routine. Though movement can help in the recovery from a back injury, it is also important during this period to avoid things that result in putting too much stress, be it physical or psychological, on your healing back. Whether it is in improving your posture in a chair, not lifting heavy objects, or avoiding things that cause you aggravation, adapt your daily routine to the requirements of your recovering back. Otherwise, there is a pronounced risk of re-injury, a longer than necessary recovery period, or an injury that does not heal properly and is vulnerable to further damage.

E) Pain Management. For persistent or long lasting pain, refer to the chapter on chronic pain for additional strategies.

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