Over 80% of adults will suffer from back pain in their lifetime. Out of these 26% blame the pain on disuse. If you have a car or bicycle, you know that if you put it in the garage and don’t use it for a long time, it breaks down. When you finally decide to use it you will need to service it and even then, it may take a few days “to get the hang of it.” Our bodies are the same. Our joints and muscles need movement. When they suffer from disuse, our version of telling us we need service is pain.
We can categorize back pain into three:
- Acute pain which is short-term pain that you can resolve by self-care. It only lasts a few days to a few weeks and is mostly due to disuse.
- Sub-acute pain which is more severe than acute pain and lasts between four and 12 weeks.
- Chronic pain is the most severe. It may last for more than 12 weeks, and it is advisable that you see a physician for this.
In this article, we are going to concentrate on acute pain and how you can remedy it.
How do you deal with back pain?
When you have back pain, all you want is for it to go away so you can work, play and rest easy. Lucky for you, acute back pain is easy to treat. Below are a few tips on what to do to get your back in shape again.
- Do not sleep it off When you have a headache or a tummy ache, and you don’t want to take medication, the next best thing is to lie down. It is different with a backache. When you sleep off a backache, it only gets worse. The best to achieving lower back treatment is to move around a little. You can lie down for a few minutes at a time but do not make it a whole day thing.
- Try some exercise to stretch your back out As we mentioned earlier, acute pain is mostly due to disuse of some back muscles and ligaments. Let’s check out a few exercises to help with that. – Walking or jogging slightly. This will get the blood moving and loosen the tight areas – Light swimming. Do not be so vigorous to avoid hurting yourself. – Cycling. There are also stretches that you can do at home. They include; – Cat curls You need to get a comfortable place; a yoga mat would be great. The first position is on all fours. Tuck in your bottom and lower your chin until it is almost touching your chest. Undo the position by sticking out your bottom and lifting your chin. Inhale and exhale deeply. You can repeat up to ten times or stop when you feel uncomfortable. – Bending over backward While standing with your feet apart, put your hands on the small of your back. Slowly bend backward and come back up slowly. You can repeat five times. Side bending Stand upright. Take your right hand and slide it down you right leg. Do the same with your left hand. Repeat 5 times.
- Heat or ice packs You can use either of these on the affected area. It is entirely up to what you like. But you can also alternate them. Place the cold pack on for three days then alternate with the heat pack and repeat if the pain is still there.
- Painkillers Unless you have a contraindication to them, Aspirin, Paracetamol, and ibuprofen are excellent choices.
- Physiotherapy A trained professional will be in the best position to prescribe lower back treatment. They will either perform manual therapy or give you exercises or both.
Back pain can be extremely uncomfortable and getting relief is pertinent to your wellbeing. We hope this article will help.