Backaches
PREVENTIVE AND 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.
Cautionary
Measures
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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.