TAKING CONTROL
With a wrenched back, your instinct is probably to get horizontal. Lie on your back with your knees flexed, using two pillows to support your legs. As soon as possible, try to get out of bed and move around; this keeps your muscles strong and flexible. While bed rest was once the standard recommendation for back pain, doctors now think it can prolong recovery. Only people with a definite disc problem are prescribed more than a few days in bed.
FITNESS BALL EXERCISED TO STRENGTHEN YOUR BACK
Available at sporting goods stores, a fitness ball is a large, inflatable rubber ball also known as a therapy ball, physio ball or gym ball. It's ideal for stretching and strengthening back and abdominal muscles, which support most of your weight. Most stores offer a videotape about the correct use of the ball. The following fitness ball exercise is good for a beginner; you can learn others from a physiotherapist or gym trainer.
Lower back stretch
Start by doing this exercise three times a week for 5 to 10 minutes total; increase the time as your back improves. Stop if you develop severe pain in your back or neck.
After an injury, apply a cold pack every two (waking) hours. Cold temporarily blocks pain signals to the brain, and lessens internal bleeding and swelling by slowing blood flow. Use a commercial cold pack, a bag of frozen vegetables or ice in a dampened towel. Or apply an ice tube to the injured area. To prevent muscle spasms, limit cold pack treatments to 10 to 15 minutes at a time.
Heat provides better pain relief than ice once 48 hours have passed (or if the pain is chronic).
Heat lessens pain and boosts healing by stimulating blood flow. Try a hot water bottle, hot pack, heating pad (on moderate setting), a hot shower or a soak in a hot tub. Repeat this up to four times a day, but for no more than 30 minutes each.
When you feel reasonably better, exercise is essential. Within two weeks of the injury, start easy aerobics such as walking or cycling. Gradually and exercises to help strengthen your back and abdominal muscles, and gentle stretches to lengthen the spine and relieve compression of the vertebrate. Avoid jerking, bouncing or movements that increase your pain. A daily regimen of stretches and exercises can make a huge difference if your pain becomes chronic
>What is Pilates and how can it help back pain?
Pilates is often recommended for the reduction of back pain. Primarily, the pilates technique aims to bring about stability and balance in the pelvis and spine, leaving the spine less vulnerable to wear and tear on the discs. Pilates also involves muscle stretching to which improves flexibility as well as posture correction, often the source of back pain. Because it is a low impact technique, pilates is unlikely to hurt the injured area.
- Try alternating drugs.Since paracetamol and NSAIDs work differently, you can safely combine the two for more complete pain coverage. A long-acting NSAID such as Aleve is a good choice to take long with the shorter-acting Tylenol.
- Consider a back brace. If you have to stand or sit much of the time--or lift heavy objects--try a back brace. Properly fitted and correctly worn, it can comfort and support you. But don't overdo it: a back brace limits normal movement, detracts from muscle conditioning and reinforces the notion that your back needs protection.
- Deal with your anxiety. Anxiety can make back pain worse--and even perpetuate the problem. Anti-anxiety drugs (benzodiazepines are the classic choice) can blunt the jitters, although becoming dependent on them (physically and psychologically) is a risk. SSRI antidepressants also lessen anxiety but aren't habit-forming.
- Try the Alexander technique. Trainers of this mind-body re-education method use verbal instruction and gentle touch to teach proper alignment of the head, neck and spine. The goal is to be able to replace bad postural habits with good ones.
- Watch out for 'miracle cures'. There aren't any. Back pain is simply too varied and complex. On the list: spinal traction, permanent bipolar magnets and facet injections (steroids or anaes-thetics that are injected into connections between the adjoining vertebrae).
With a wrenched back, your instinct is probably to get horizontal. Lie on your back with your knees flexed, using two pillows to support your legs. As soon as possible, try to get out of bed and move around; this keeps your muscles strong and flexible. While bed rest was once the standard recommendation for back pain, doctors now think it can prolong recovery. Only people with a definite disc problem are prescribed more than a few days in bed.
FITNESS BALL EXERCISED TO STRENGTHEN YOUR BACK
Available at sporting goods stores, a fitness ball is a large, inflatable rubber ball also known as a therapy ball, physio ball or gym ball. It's ideal for stretching and strengthening back and abdominal muscles, which support most of your weight. Most stores offer a videotape about the correct use of the ball. The following fitness ball exercise is good for a beginner; you can learn others from a physiotherapist or gym trainer.
Lower back stretch
Start by doing this exercise three times a week for 5 to 10 minutes total; increase the time as your back improves. Stop if you develop severe pain in your back or neck.
- Kneel between the fitness ball and the wall. Drape yourself over the top of the ball. Clasp your hands together and place them in front of you on the ball. To brace yourself, keep your toes on the floor and heels against the wall. Relax your neck and rest your chin or forehead on the ball.
- Slowly straighten your knees and shift your body forward so the ball rolls down towards your pelvis. keep your neck relaxed and allow your head to hang loosely when you roll forward.
- Continue to bend and straighten your knees, gently rocking your body backwards and forwards over the ball. Do this 5 to 10 times, inhaling on the forward roll, exhaling on the backward roll. The ball will move with you and will allow your neck, spine, lower back and pelvis to stretch and move fluidly. Be careful not to let the ball roll over your hands or long hair.
After an injury, apply a cold pack every two (waking) hours. Cold temporarily blocks pain signals to the brain, and lessens internal bleeding and swelling by slowing blood flow. Use a commercial cold pack, a bag of frozen vegetables or ice in a dampened towel. Or apply an ice tube to the injured area. To prevent muscle spasms, limit cold pack treatments to 10 to 15 minutes at a time.
Heat provides better pain relief than ice once 48 hours have passed (or if the pain is chronic).
Heat lessens pain and boosts healing by stimulating blood flow. Try a hot water bottle, hot pack, heating pad (on moderate setting), a hot shower or a soak in a hot tub. Repeat this up to four times a day, but for no more than 30 minutes each.
When you feel reasonably better, exercise is essential. Within two weeks of the injury, start easy aerobics such as walking or cycling. Gradually and exercises to help strengthen your back and abdominal muscles, and gentle stretches to lengthen the spine and relieve compression of the vertebrate. Avoid jerking, bouncing or movements that increase your pain. A daily regimen of stretches and exercises can make a huge difference if your pain becomes chronic
>What is Pilates and how can it help back pain?
Pilates is often recommended for the reduction of back pain. Primarily, the pilates technique aims to bring about stability and balance in the pelvis and spine, leaving the spine less vulnerable to wear and tear on the discs. Pilates also involves muscle stretching to which improves flexibility as well as posture correction, often the source of back pain. Because it is a low impact technique, pilates is unlikely to hurt the injured area.
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