So, it’s Friday at 6.30. You’ve just got home from work and somehow as you got out of the car, you twisted your back. You’re in pain, but it doesn’t warrant going to urgent care, it’s a niggley pain. You’ve no time to get to us at Back & Body Springfield so what else can you do? Fortunately, there’s quite a lot you can do to help manage the pain and hopefully even clear it up. We’re going to look at 5 back pain relieving tips that you can do at home.
Tip 1 – Take a Couple of Pain Killers
If you’re able to, a couple of ibuprofen can help reduce inflammation and ease the pain. It’s what they’re for and they can give you some respite while they kick in.
Tip 2 – Ice Your Back
If you have an ice pack, ice the area of your body for a period of around 20 minutes. After 20 minutes, remove the pack and then if you’re still in pain, wait another 20 minutes before reapplying the pack for another 20 minutes. 20 minutes is the optimum amount of time, any longer than that studies have shown no significant improvements.
Tip 3 – Stretch
If you’re able to, try some simple stretching exercises and techniques. Even some yoga may help. The idea is to help to decompress the joints and release trapped nerves or scar tissue. If you find you get sharp pain, stop what you are doing. At that point you really should come in for an evaluation at your earliest convenience (Saturday morning we are open at 10am to 12pm).
Tip 4 – TENs Unit
These little units are great for at least giving you a break from the pain while they are applied. You can get them from most pharmacies if you don’t currently have one. But 30 minutes or so while you have pain is a great way to helping to manage the pain at least.
Tip 5 – Meditate and Relax
Believe it or not, meditation and relaxing can be extremely beneficial to helping relieve pain. If you are not practiced at meditation, it may be harder to accomplish this, but for more seasoned mediators, meditation can really help along with deep breathing.
Try to keep as active as you can, but if you experience sharp pain, please stop what you are doing and get into see us as soon as you can. If the pain increases, then seek help at urgent care and then follow up with us at your earliest convenience. If we are open anyway, absolutely come in and see us right away. It’s what we do and are here to help. You can schedule an appointment or walk in and we’ll help you.