What to do if you already have back pain

Back Pain Part 2: What to do if you already have back pain

Solutions for back pain
Back Pain Part 1: Different types and the emergence of back pain

Back pain is not directly a reason to visit a physician. In most cases, the pain disappear spontaneously. But there are some things you can do yourself, and what to look at, to keep the pain bearable and to promote recovery.

When should you go to a doctor

In most cases, low back pain is not directly a reason to go to your doctor. But it is wise to keep a close eye on the symptoms of pain, because there are cases that you immediately have to go to the doctor, as there is probably more to it than 'just' pain. So, once you feel any of these symptoms immediately to your doctor:

You feel the pain until your toes, by appearance
Even if you do not move, the pain is getting worse.
After one week, the pain is still very intense, and you feel no improvement.
You become numb in your legs, feel tingling and / or feeling of paralysis in your legs.
Be very difficult urination or you suffer from incontinence.
If you are younger than 22 or older than 55 years.
Back pain is the result of, for example an accidental fall or a car accident.
The pain lasts longer than 6 weeks, even though it is somewhat better.
How long low back pain?

Fortunately, in most cases, about the back pain by itself again. This can vary from several days to several weeks. Little by little you get less pain and you can move again without the stinging pain. It is rare that keeps a low back pain for more than 6 weeks. If this applies to you is the case, then it is advisable to contact directly with your doctor. Perhaps there is more going on. If the symptoms persist for 12 weeks or longer, we speak of chronic back pain.

However, even if the pain disappears rapidly, the chance of coming back from the pain is greater after the first time. About 70% of people who have previously had pain, get back to within a year with the same complaints. Why this occurs regularly is not known, but it is generally assumed that it, in addition to the physical factors, also has to do with the following psychological factors:

Cramping by the fear of movement and pain.
Stress by personal situation.
Sudden terror example by losing your job.
What can you do to lower back pain ??

There are many practitioners who can help you rid of the pain. While this sometimes fails too, it has never conclusively proved that it is indeed effective. In some cases, the treatments work even against the healing process. Basically it is very important to keep moving, so do not lie down as a board in bed! Here is a list of what you can do to relieve the pain and to be so rapidly as possible from your back pain:


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As already mentioned, it is important to keep moving and to take excessive bed rest. Sometimes the pain is so bad that you have no other choice, but do not exceed 2 days. Then try occasionally to be in motion. This will hurt, so do not force it! If you have too much remains lying in bed, the muscles are weakened and will be the eventual recovery will take longer.

Staying active

Even though it is difficult, sometimes painful and exhausting, it's important to set your daily tasks by as much as possible. Perhaps adapted and at a slower pace. As long as you force nothing is moving with pain at all harmful. Research has shown that avoiding movements, or even not at all move, eventually does more harm. In addition to a slower recovery, is larger than the probability that the back pain also comes back again quickly.

Analgesics

Although painkillers are not a solution to the pain itself, it may help to ease the pain so you can move better and less cramped. Take first regular paracetamol, and if that does not help, you can switch on anti-inflammatories such as ibuprofen. Take this medication for a few days and see if you again without you by reducing it slowly. Muscle relaxant drugs have little meaning unless your doctor prescribes them.

Heat can illuminating work

Many people like to warm the back, so that muscles are more flexible and relieves pain in some cases. For example, take a hot shower or a hot bath. Also, a heat compress or a pitcher can be of benefit.

massage

If treatment is a massage is not recommended. Perhaps a gentle massage by your partner a nice idea, which is not treated the spine. If back pain is a treatment of the spine only reserved for professionals! Make at least clear where it hurts, what you will find fine and some enlightening.

Acupuncture

The opinions on the effectiveness of acupuncture run very widely. One will immediately notice a difference in others it does not. You can try, for the benefit not, it does not hurt!

chiropractor

Also, these opinions vary. The "bone cracking" is some people do not really popular, especially by this negative-sounding name. This name is incorrect, because there is nothing cracked. The sounds you hear is escaping gas that comes from between the discs. In many cases, the chiropractor can immediately relieve pain, but there are multiple treatments necessary. Even if you have no pain, then a yearly check-up of your spine might not be such a bad idea. In this way you avoid unnecessary pain. You still go every six months to the dentist for control? Why not for you (important) backbone?

Cognitive behavioral therapy

If you have chronic back pain, you can follow a cognitive behavioral therapy. In this therapy solutions be sought to the fear of movement and alleviate the pain to be able to move normally. Often working very strongly to your overall posture and attitude.

exercise therapy

There are many forms of exercise. They all have the same goal to relieve pain and to prevent future back pain in the future. This is typically done by strengthening exercises and stabilization exercises.

Special tips for pregnant women

A pregnant woman is a special case of back pain. There is, in most cases, a clear cause: The weight of the baby, so the center of gravity changes in your body. You go otherwise move and walk, allowing your muscles used in a very different way and taxed.

Low back pain is often unavoidable when you're pregnant, but there are things you can do to make it as bearable as possible:

Follow advance always a pregnancy course, where you learn a lot of exercises to strengthen your muscles and pelvic belts. Strong muscles and pelvic straps make the chances of back pain considerably lower.
Do not walk in high heels. Flat loafers are easy to use (you do not need to lacing) and better for your back.
Try to incorporate regular rest, and avoid at least taxing work such as ironing, vacuuming, climbing stairs, cooking, etc. etc.
Watch your posture: Tighten your abdominal muscles, tilt your pelvis and get 'long'.
By bending and lifting, not bend back. Always correct the knees and back straight stand again.
Go cycling (if that's even possible) or swimming. Fine sports your back and strengthen pelvic muscles.
By sexual contact in most cases, a lateral position (spooning) is usually the best and most comfortable position. At any rate, you should spread your legs too much.
Wear a good pregnancy band, especially if you are tired or strenuous exercise should be carried out. Discuss this with your doctor as well!
If you suffer during the night of your back, it's best on your side lie down with a pillow between the knees and ankles.
Prevention is better than cure!

Of course the best way to avoid back pain, before arriving to think carefully to everything you do with your body, especially your back. Read the third part of this special on preventing back pain. In other words: How do I deal wisely with my body?