When you go to the dentist for a cavity, the dentist
will remind you to floss and brush your teeth daily to prevent future
cavities. Similarly, we strongly emphasize a daily back or neck exercise
program to prevent a recurrence of back strain. That is because once
a person has a back pain attack, he or she is four times as likely
to have a recurrence. As a previous victim of back pain, the individual
needs to work extra hard to prevent future recurrences.
A home exercise program will usually be customized for
the specific back problem. These exercises can often be done on the
living room rug while watching TV. Other stretching exercises can be
done throughout the day to increase flexibility. The way to prevent
future back or neck pain is with customized exercises that make the
back stronger, more flexible and injury-resistant.
Just as a person with a heart problem needs to watch
their cho lesterol, diet and exercise, a person with a back problem
needs to keep their back flexible and strong. When posed with a lifting
task, this same person needs to use proper body mechanics, or get assistance
if the object is too heavy and poses excessive risk of re-injury.
Studies maintain that exercise is more effective at treating
simple back pain than bed rest and drugs. That is ironic, because when
a person's back hurts, just the thought of exercise sounds painful.
In truth, drugs only mask pain symptoms. Exercise, on the other hand,
is like oil for the joints in the spine. In addition to improving blood
flow to discs, joints and muscles, exercise makes muscles more flexible,
stronger and resistant to future strain.
When you feel the onset of back or neck pain, there are
a few rules of thumb to follow to help relieve the pain at home.
Cold Packs
Ice can reduce inflammation be constricting the surrounding blood vessels,
reducing blood flow and swelling. Never apply ice for longer than
five minute increments, however, as the cold can freeze the skin
and soft tissue. After two days, some heat can be applied to the
area to increase blood flow.
Anti-Inflammatory Medication
Non-steroidal anti-inflammatory drugs (NSAIDs) such as Advil, Nuprin
or ibuprofen have an advantage over other pain killers because they
also reduce swelling. Those with allergies to ibuprofen should try
Aleve, Tylenol or Aspirin to reduce pain.
If you have an attack of back pain, start taking NSAIDs
for the next few days as instructed on the bottle. It is much more
effective to maintain a constant level of the drug in your body than
to take some medicine, let it wear off and then take another dose the
next day.
Keep Bed Rest at a Minimum
When you hurt, your body is telling you to stop the activity that is
causing the pain. Back or neck pain can cause almost any activity
to hurt, and lying down for a few days seems like the most logical
solution. However, more than two days of bed rest can cause the muscles
in the back to weaken, making any activity even more painful and
recovery slower. After one or two days, get up and move around. It's
a good idea to take a slow walk to get moving again.
Put Your Best Foot Forward
Walking around the neighborhood is a great way to help alleviate back
pain. A walk helps to stretch out muscles and get blood flowing.
Stiff muscles begin to relax. An alternative to walking is to walk
in a pool. This alleviates pressure from the spine, joints and ligaments.
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