Backaches
CONTROLLED BREATHING
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 are:
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.
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.
MISC 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.
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This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.