|
|
 |
How to Take Care of Your Back at Home |
|
|
|
|
|
|
How to Take Care of Your Back at Home
Low back pain causes you pain in your lower back. You may also have back stiffness, a reduced ability of your lower back, and difficulty in standing straight. There are many ways to alleviate low back pain and stop it from recurring.
InformationA common myth about back pain is that you need to take a lot of rest to avoid moving. In fact, doctors do not recommend rest. If you have no signs of a serious cause of your back pain (such as loss of bowel or bladder control, weakness, weight loss, or fever), keep as active as possible.
Here are tips for how to handle back pain and activity:- Avoid rigorous physical activity for at least the first few days. This can help decrease inflammation and swelling in the area affected.
- Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat.
- Take anti-inflammatory pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
- Sleep in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure
- During the first six weeks after the pain starts, avoid activities likely to be a source of back discomfort.
- DO avoid exercising in the days following the pain starts. After 2 to 3 weeks, begin exercising again little by little. A physical therapist can teach you which exercises are good for you.
EXERCISE TO PREVENT FUTURE BACK PAIN
Through exercise you can:- Improve your posture
- Strengthen your back and abdomen, and improve flexibility
- Lose weight
- Avoid falls
A comprehensive exercise program should include aerobic activities such as walking, swimming, or riding a stationary bicycle. It should also include stretching and strength training. Follow the directions of your doctor or physical therapist. Start by exercising with light cardiovascular training. Walking, riding on an upright stationary bicycle (not the recumbent kind), and swimming are a few examples. Such activities can promote blood flow to your back and contribute to healing. They likewise strengthen muscles in your stomach and back.
It's essential to do stretching and strengthening exercises to regain your strength and mobility over time. Do not even attempt any stretching and strengthening exercises if you have just been injured. Strong abdominal exercises may assist with pain in the back. Check out the assistance of a professional when determining when to start stretching and strengthening exercises and the correct way to do them.
Avoid these exercises during recovery, unless your doctor or physical therapist says it is OK:- Jogging
- Contact sports
- Racquet sports
- Golf
- Dancing
- Weight lifting
- Leg lifts when lying on your stomach
- Sit-ups
TAKING MEASURES TO PREVENT FUTURE BACK PAIN
To decrease back discomfort, be sure to lift and bend in the right way. Follow these tips.- If an object is too heavy and you require help, don't hesitate to ask for it.
- Spread your feet apart to increase your base of support.
- Stand as close as possible to the object you are lifting.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift or lower the object.
- Hold the object as close to your body as you can.
- Lift using your leg muscles.
- As you stand up while holding the object, DO NOT bend forward. Try to keep your back straight.
- DO NOT twist while you are bending to reach for the object, lifting it up, or carrying it.
Other measures to prevent back pain include:- Whenever possible, do not stand for a long period of time. If you must stand for your work, place a footstool adjacent to your feet. Alternate resting each foot on the footstool.
- DO NOT wear high heels. Wear shoes that have cushioned soles when walking.
- When sitting down, make sure that your chair has these features: an adjustable seat back, armrests, and a swivel.
- Use a stool under your feet while sitting so that your knees are higher than your hips.
- Rest a small pillow or rolled-up towel behind your lower back while sitting or driving for long periods of time.
- If you drive long distances, step to the side (rather than lifting) and walk around every hour. Don't lift heavy objects after you have completed a long ride.
- Lose weight.
- Do exercises to strengthen your abdominal muscles. This will strengthen your core to decrease the risk of further injuries.
- Learn to relax. Try methods such as yoga, tai chi, or massage.
Pro Therapy Supplies offers a variety of Hot and Cold packs to provide relief from pain. The Elastogel products are used to offer hot or cold therapy. We also have Pain Relief Gels including BioFreeze Professional Pain Relief Gel and China-Gel. Whether you're dealing with a minor ache or severe pain, these supplies can help you get the relief you need. You can check our website or call our customer service hotline at 770-441-9808 for assistance.
|
|
|
|
|
