| 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.
> Home > Back
Pain Relief Main Page
|
