Home Self-Care Solutions that can be done to Aid with the Healing Process for Your Low Back Injury
Author: backaline
Category: Health
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The very first step in the treatment of low back pain is home self-care. Lengthy bed rest is no longer prescribed for back pain, as the longer time a person remains in bed has been linked to lengthier recovery times. Not only is the recovery time slower, but lengthy bed rest has been connected to higher risks for: blood clots, loss of muscle tone, and depression. Doctors who specialize in back pain encourage 48 hours or less of bed rest/inactivity. Doctors recommend that those with back injury/pain should start their normal level of activity and routine ASAP. That said, those people must not do any sort of exercise, work, or activity that strains the back. Limit your activities or contact your physician if your pain worsens.
Back pain can heal on its own, but steps can be taken to promote healing. Someone who has back pain should relax for a couple of days to allow recovery to start. Placing a firm mattress directly on the floor and lying down on it can be helpful. Utilize a wadded-up towel or cushion as a support for your lower back. Maintain a somewhat bent position for your knees, using a cushion to stay in place. The person with the injured back must get up and move every 2-4 hours.
You will find things that can be done at home to alleviate back pain. As soon as an injury occurs, you should apply an ice pack to alleviate inflammation and pain. At one hour intervals, ice must be put on the hurt area for no more than 10-15 minutes. Ice cannot be put on skin directly as it will injure the skin. After the injury has been given some time (two to three days) to heal, you can apply heat to ease the pain. You should use a heated water bottle, heat pack, or heating pad when applying heat. You should never turn the heat pad to the highest level, as this can be dangerous and can possibly cause skin burning. You can also take over the counter NSAIDS like aspirin, ibuprofen, or naproxen sodium to help alleviate the pain. The downside is NSAIDS have side effects like stomach upset and should always be taken with food or milk.
A support brace might offer some help from back pain. Regular elastic support belts are recommended just for temporary wear though. If you use these kinds of support belts, you may end up with weak back muscles. The best options are belts designed to aid posture. Bad posture is the main culprit of chronic back pain in several people.
Those with back injuries must sleep in a fetal position on their side, knees drawn up. You can put a pillow or cushion in between your knees to take some of the strain from your back. For those who prefer to sleep on their backs, put a pillow beneath the knees. A mattress should be firm and comfortable enough to offer support.
Steps must be taken that prevent the back from being injured again. Maintaining good posture is a must. Being overweight plays a role in poor back health; therefore, a normal weight will help keep the back fit and healthy. A dedicated exercise regimen helps by strengthening back muscles and increasing their endurance/flexibility. Good exercise programs that concentrate on back health always have portions dedicated to stretching and conditioning. One major exercise used is called "the super man." You lay on an exercise ball with your stomach resting on it and your face down. At the same time, lift one arm straight out and the opposite leg straight out and hold it for five seconds. Lower the limbs and then do the same with the other side. Activities like walking and swimming are recommended as they are low impact and don't cause much strain on the back.
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Date Submitted: 9/22/2010
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