Back
Pain First Aid
The
best thing you can do for any acute pain is use some form of ice. A gel
ice pack is great, or you can put a few ice cubes or even frozen peas
or corn in a plastic bag. The important thing is to get cold on the painful
area. Keep the cold on for 20-30 minutes, then take it off for about an
hour to allow blood to flow back into the area.
Ice helps to control inflammation and swelling, so tissues are not further
injured by the swelling. Heat may feel good, and may help relax muscles,
but it will increase swelling in an injured area.
In general, for most acute back pain you will feel best lying comfortably
on your back on a firm surface with your knees bent. This varies depending
on the exact nature of your injury, so if you find another position which
is more comfortable, use it.
You will often be more comfortable standing or walking rather than sitting.
If you must sit, opt for a gently reclined position to take some of the
load off the lower back joints. If you must sit in an upright position,
make sure you get up and move around at least once per hour.
If you can walk, do so. Walking keeps the spinal joints moving, and strengthens
muscles in a balanced way.
If the pain persists, or if you have pain or numbness radiating down an
arm or leg be sure to call Holistic Body Work and see Dr. Asness as soon
as possible.