Back Pain

Dealing with Back Pain

Most of us, at some point in our lives, will experience back pain. It might happen while doing yard work, helping somebody move, lifting luggage, or sitting too long at work or on an airplane. There are countless ways to injure our backs. The important question is this – what should we do once the pain begins?

Years ago physicians routinely recommended bed rest after a back injury. The patient was given some medications, told to go on bed rest and do as little as possible, and return in 1-2 weeks. Unfortunately, they often returned to the doctor in a more stiffened, weakened condition.

Nowadays, the number of professionals available to treat or cure your back pain seems numberless as well. Physicians, chiropractors, physical therapists, massage therapists, holistic healers – all want an opportunity to help alleviate your back pain. There are also a host of products on the market designed to decrease your pain or inflammation, improve your posture, repair your disc, or strengthen your core muscles. Each professional, and to a certain extent each product, can probably help a certain percentage of back pain sufferers.

Obviously, there isn’t one treatment option available that is best for everybody. However, in the moments immediately after your back injury, there are things you can do that will improve, not worsen, your condition. Pay attention to what makes the pain better or worse. Does sitting increase your symptoms? Is the pain better in the morning or at night? As much as possible, avoid the activities that worsen the symptoms. The old adage, “No pain, no gain”, does not apply to a back condition. Sometimes people cause more pain or damage by stubbornly continuing the activity that started the problem in the first place.

Some sort of aerobic exercise (walking, cycling, swimming, walking in a swimming pool) typically is great for your back. Find the specific exercise that you can perform for 15-20 minutes without increasing your pain. Use ice within the first 48 hours after the injury. Thereafter, heat will usually be tolerated better. Massage can often be effective at decreasing muscle tension and stiffness. Avoid staying in one position for too long. Take regular breaks while sitting or standing. It is much better to seek professional advice from one of the above providers sooner rather than later. People who tend to wait for the painful episode to pass often end up causing compensatory problems and increasing their stiffness and weakness.

In summary, if your back starts hurting, either after an incident or progressively over time, remember these basic items:

1. Be smart, not stubborn! Pay attention to what positions or activities affect the symptoms.
2. Find the type of aerobic exercise you can perform consistently without increasing your pain.
3. Ice initially, then heat, can help temporarily. Massage can be very helpful.
4. Avoid prolonged positions of either sitting or standing. Take regular breaks.
5. Seek professional advice sooner rather than later.