How to Treat Back Pain

Back Pain #2 – Treating Back Pain Four out of five Americans will endure serious episodes of back pain at some point in their lives. There are a number of treatments that will minimize back pain in the short term. Dr. Vijay Vad, M.D. Hospital for Special Surgery Official PGA & Pro-Tennis Tour Doctor Back pain can be frustrating. While lifestyle adjustments are the best way to avoid the likelihood of painful injury occurring. There are a number of treatments that will minimize back pain in a short term. After a back injury, take modified bed rest for two days. Spend most of your time resting in a comfortable position such as lying flat on your back with your legs raised or on your side in the fetal position. Remember, long periods or being chair bound are frequently the culprit of back pain. Wile you recover, avoid sitting in chairs and of course lifting anything heavy. During the day, get up every few hours to walk around a little and arch your back priming the body for it’s return to full activity. You can also substitute walking with riding a stationary bicycle. This is maybe comfortable for older people as it is low impact and presents little risk of falling. While resting, focus on your breath. Breathe in a slow controlled rhythm. Believe it or not mindful breathing can be one of the most effective pain relievers. Start by inhaling deeply through your nose for three counts. Hold this position for three more counts then exhale fully for three counts. Continue breathing this way for at least three minutes. Control breaths, shifts to minds attention, away from the pain and the body’s response t it. Many people who suffer from back pain, also find that a heat and ice treatments work wonders. To try this therapy, begin by applying ice to a recent injury. You can get the maximum benefit from ice by applying it to painful areas two to three times a day for 15 minutes at a time. Repeat this treatment over a 24-hour period. After a day of ice treatments apply moist heat to an injury either in the shower or with the heating pad for up to 30 minutes at a time, after 48 hours begin alternating heat and ice in sequence. Apply heat in the morning and before physical activity. Switch to ice in the evening and after exercise. Self massage is a great way to ease the discomfort of a muscle strain. Massage works by spreading out the small sacks of water in your muscles which bunched up to cause pain. Try by standing with your feet, shoulder width apart, resting your hands on your hips. Your finger tips will touch the psoas muscles in your abdomen while your thumbs rest on the paraspinal muscles. From this position, you can apply soothing pressure to all areas of pain. A combination of bed rest and other tips in this video should ease discomfort within three days. For tips on preventing back pain check out my book, “Back Rx,” a 15 minute a day yoga and pilates based program to end low back pain. Remember, if you experienced severe back pain for more than seven days please see a doctor immediately. Want to learn more, check out other videos and sources on this site for more information.