Back up: How to Minimize Day Two Back Pain
“The best ways to reduce the debilitating pain that occurs two days after we accidentally pull our back is to immediately take the gravity/vertical pressure load off of the spine,” says Dr. Ron Nusbaum of Back Clinics of Canada, who has been treating back and neck pain for over 20 years. Specifically, this may include:
1. RELIEVE PRESSURE Lie on your back and prop up your knees with a pillow, or lie on your side and place a pillow between your knees. Make sure that if you’re lying down that you should get up approximately every 45 minutes or so and walk around a bit to keep your muscles toned.
2. ICE Applications of ice to the back or the neck for periods of 15 minutes helps reduce the local inflammation of the disc and numb the pain.
3. RELAXING DEEP BREATHS Deep gentle breathing, in through the nose and out through the mouth, will help to promote a relaxation response to settle things down.
4. BEND AT THE KNEES When lifting, don’t bend at the waist – bend at the knees when you have to pick something up. If you have to lift something heavy, it’s always better to have someone help you.
5. WATCH YOUR DIET Many people find chamomile tea can help relaxing, which is always a great help. Also, make sure that you eliminate processed and overly sweet foods, which may actually accentuate the pain awareness.
6. SUPPLEMENTS There is a product called Disc Renewal Plus which is a blend of pharmaceutical grade Omega-3 fatty acids, Glucosamine Sulfate with MSM and amino acids L-Lysine and L-Proline) which assists in the repair and support of damaged disc cartilage and spinal joints. Such a product goes a long way to aid in the healing of damaged discs.
7. DON’T SIT FOR TOO LONG Make sure you take frequent breaks from your sitting at a desk.
8. WARM UP BEFORE EXERTION Always warm up and stretch before gardening and sports.
– Charmaine Gooden