Self Care for Back Pain

As much as we would like to avoid it, the numbers show that back pain will visit most of us in our lifetime. There is, however, no need to sound the alarm bells. The most of the common cause of back pain - simple muscle strain - is usually treatable at home. Strains heal reasonably quickly and do not always require treatment from a medical professional. By utilizing a few pain-management strategies, this temporary condition can heal and soon be a distant memory.

 

Here is a list of self-care treatments that can help with back pain:

 

  • Rest: Pain can be in indication that you have done something too strenuously. The muscle(s) may need a chance to recover, and a short period of rest may assist in this recovery. Do keep this rest period short (one to two days) to avoid possibly contributing to a different problem (tightness/pain due to inactivity).
  • Ice/Heat application: Generally speaking, ice has been advised in the first 24-48 hours after injury, and heat recommended for time periods after that. Alternating between the two (heat/ice/heat/ice), known as contrast bathing or contrasting therapy, can also provide some symptomatic relief.
  • Pain medication: For back pain due to injury (especially acute/recent injury), the class of medication called non-steroidal anti-inflammatory drugs can be helpful for temporary relief of symptoms. These medications include ibuprofen (Advil), naproxen (Aleve), and aspirin (Bayer). A pain reliever, such as acetaminophen (Tylenol) may also be helpful.

 

The next step in recovery is to get moving again! There is no need to fear movement during or after an episode of back pain. The best research in back pain recovery and prevention has shown that movement is the best tool in the arsenal. First, start with awareness - notice what positions and movements relieve pain, increase pain, or have no effect at all. Move in those pain free zones and see if you can expand them over the course of a couple of days. Gentle stretching may also help relieve discomfort and help restore your normal movement patterns.

 

To be clear, physical activity is vital to maintaining a healthy back. Even during an episode of pain, regular activity and exercise help maintain joint health and muscle strength. These activities also help maintain a healthy blood flow to the tissues to promote healing. During an episode of back pain, walking and other low-impact aerobic exercises (water aerobics, for example) are appropriate as they will minimize any jarring of the spine.

If your back pain does not begin to subside within two weeks, you may want to consult with your physician. You will want to meet with your physician immediately if any of the following symptoms are also present: severe abdominal pain, fever, loss of bowel or bladder control, numbness in the legs, muscle weakness in the legs, bloody urine, or the pain suddenly travels to other areas of the back. These are all serious symptoms that require examination by a qualified medical provider.

Aside from the self care strategies mentioned above, there are many other common therapeutic interventions that can be used with back pain. There is no one correct course of action, and each person will likely respond differently to these options. Less invasive treatments include physical therapy, chiropractic care, massage therapy, and personal training. More complex interventions can  include prescription pain medications and steroid injections. The most invasive option of all is surgery, but that is often the last resort after trying all other avenues.

 

Please do not let all this talk of complications and surgery scare you. Most back pain is treatable, recoverable, and in many cases preventable with the right strategies. Any of the professionals here at Worcester Fitness are ready to advise you of your options for managing back pain. In house, we have personal training, massage therapy, stretching programs, yoga, water fitness, and and many other offerings that can fit into your plan of care. So be active, stay engaged, and don’t let a little back pain stop you.

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