Back Pain Lifestyle and Remedies
Home Care
In most cases back pain is likely to go ways after just several days. Some people need several weeks to get over the condition and fully recover, while some need to resort to back pain remedies. It’s always best to take some actions when you experience lower left or right back pain for the first time.
There is a very popular myth that states: the best lower back pain relief is plenty of rest, i.e. staying in bed for several days. The truth is it can make everything worse.
Unless your lower back pain is accompanied by other serious symptoms (fever, weakness, weight loss, loss of bladder control), you should continue with your normal routine. If these symptoms are present, consider reducing the amount of exercise, but be sure to resume it after the pain goes away. Here is some advice you may find useful when planning your back pain lifestyle:
§ You can stop your normal physical activity to reduce inflammation and soothe pain. Resume it after a couple of days to avoid weakening of the muscles.
§ Apply both ice and heat to the area. First it’s recommended to use ice (2-3 days) to reduce inflammation, then heat, to warm up the muscles.
§ Start taking some back pain remedies - painkillers (Advil, Motrin IB) or acetaminophen (Tylenol).
It has been established that the best sleeping posture is on your side with a pillow between your knees: this helps your head line up with the spine, taking some pressure off it and reducing painful sensations.
Try to avoid lifting weight during the first six weeks following the first episode of back pain, or neck and shoulder pain. Wait for a couple of weeks before going back to the daily routine.
When trying to go back to normal exercising, start by light cardiovascular training. It can be anything like riding a stationary bicycle, swimming or walking. These activities are great to keep your muscles flexible and strengthen them at the same time.
Don’t be in a hurry to take up stretching exercises. They are very useful, but considering the fact that you are not completely over the lower left or right back pain, it can do more harm than good. Talk to a physical therapist to learn more about safe and efficient ways of resuming exercises.
Here is a list of activities you are not recommended to do during the first several weeks:
§ Jogging
§ Playing football or soccer
§ Weight lifting
§ Golf
§ Ballet
§ Sit-ups with straight legs
For people with episodes of back pain a proper lifestyle includes:
§ Standing right. Your pelvis should be in a neutral position. If you need to stand for several hours, change your position often, alternating the load that you put on your spine.
§ Sitting right. Your chair should be comfortable, with armrests and good support for your lower back. If your chair can’t be adjusted to these needs, you can regulate the curve by placing an additional pillow between the back of the chair and your spine.
§ Lift right. When you get up, your legs need to do all the work, so don’t engage your back, keep it straight. When lifting or carrying something, hold it close to your body or find someone to help you if it’s too big.
Back to Back Pain
