by Donna Mccay
Back pain is the number one problem keeping people out of work. Back injuries by lifting heavy objects, having a disc in their back slip out, or a work injury are just a few back problems. I have experienced muscle spasms and backpain. I would like to share what helped to ease the pain for me.
1. POSITIONING - Really helps the muscles in the back to relax and removes pressure
Stack several pillows at the foot of your bed to elevate your legs relieves pressure on your back
2. HOT SHOWER - stimulates circulation and relaxes muscles making your back feel better.
3. MASSAGE - helps if done gently to relax the muscles
4. MUSIC - Takes your mind off your pain and is relaxing. Stress, anger and tension makes your back tense which increases back pain. I taught myself how to relax and not to worry about anything and music is what helped me the most.
5. HEATING PAD - is comforting and helps relax the muscles relieving back pain
6. ICE PACK - some doctors alternate ice 15 minutes then heat 15 minutes three times a day
7. POSTURE - keeps body in good alignment and prevents back pain with no slouching.
8. WATER THERAPY - swimming, water walking or water aerobics eases tension in back if done gradually. In the deep water run in place, move knees up and down, flutter legs and run in the water helps ease back pain.
9. WALKING - Helps remove stress, tension, and pain in the back.
10. EXERCISES - Helps strengthen weak back muscles but don't overdo. Keep a balance of rest and exercise. Do back curls, butt squeezes, knee chest, leg lifts, and rotating side to side with knees drawn up are just a few exercises to try.
Ask the doctor to prescribe physical therapy to help you be disciplined. If in severe pain a physical therapist may use ultra-sound massage or heat packs to help relax your muscles before you can even think about beginning a exercise program.
11. REST - You need at least eight hours of uninterrupted sleep every night. Helps you to relax strengthening your back.
12. PAIN MEDICINE - Sometimes taking two tablets of Extra Strength Tylenol 500mg will be sufficient to relieve back pain.
13. TRACTION - Helps ease back pain by relieving the pressure in the back
14. CHIROPRACTOR -Uses ultra sound, hot packs, and ice on the back to ease back pain.
15. SURGERY - Is done when all else fails to ease back pain, but you still have to do exercises afterwards to keep your back strong.
These are some ways to help relieve back pain. I had back problems for 2 years and was on 6 weeks of bed rest and traction. I had a bulging disc in my back that caused nerves to be pinched. Surgery took this pain away, but it was the last treatment they tried.
I now swim 1/2 mile laps, walk, and do back exercises every day to keep my back strong. I have had no back pain as long as I balance exercise and rest. It is a daily disicpline to exercise but I feel so much better afterwards.
I found that I had to re-train myself in posture, getting in and out of cars that didn't strain my back. Bending with my knees to pick something off the floor instead of bending over straining my back. Backing myself up to sit on the car seat instead of just stepping in and twisting my back. And sitting up straight with good posture instead of slouching. These simple ways eased my back pain.
