Backaches

I’m sure many of us have experienced or are experiencing back pains. It can be caused by many factors such as muscle strain, misaligned disks, arthritis, osteoporosis, or other skeletal irregularities.

According to Dr. Don Powell, most backaches are caused by muscular strain of the lower back.  Below are some of his suggestions on how to relieve backaches:

Bed Rest.  Bed rest is one of the oldest and most effective treatment for back pain because lying down takes pressure off the back.  Once pressure is reduced, healing can begin.  Inflammation and swelling have an opportunity to subside, too. Generally, 2 or 3 days of bed rest is best.

Medication.  Painkillers can relieve back pain temporarily, but can’t correct back problems.  Muscle relaxants relieve painful muscle spasms and make bed rest more tolerable.

Cold pack therapy. Injury to the back can cause blood vessels to tear, producing a bruise.  Cold inhibits swelling and numbs pain, so cold packs (like crushed ice wrapped in a towel) can help relieve the pain.  Apply for 20 minutes on and 20 minutes off for 2 to 3 hours a day for three to four days right after a back strain.

Heat treatment. Unlike cold, heat increases blood flow which promotes healing.  But you shouldn’t apply heat until three or four days after the initial strain; if heat is used sooner, the increased blood flow can add to swelling and inflammation. As with cold therapy, alternate 20-minute periods of gentle heat with 20-minute periods without heat, for up to 3 hours a day.

Massage. A massage won’t cure a back problem but it will increase blood flow to tight muscles and loosen them.

Braces. Braces support the back and protect the spine by restricting movement, serving as substitute for strong back muscles.

Once the acute pain is relieved, exercise programs and physical therapy designed to strengthen back muscles are recommended. Also, don’t sit for prolonged periods of time – it puts strain on the lower back. Make sure to sleep on extra firm mattress. It’s always best to sleep on your back.

  

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com