Back Pain - self care

Become an active partner in your own back recovery. If you have back pain, begin with an appointment with your healthcare provider. When the problem is diagnosed, treatment will be suggested. Often back pain will go away by itself.

Back pain can be treated. However, you are the most important member of the healthcare team in treating your pain. Learn about your back, its anatomy and function. Learn how to return your back to a healthy state and how to keep it strong and healthy. Learn what good posture is. Practice safe body mechanics to prevent re- injury. Keeping your weight within the normal healthy range helps to prevent back pain.

Self-care of the back starts with relieving the immediate pain. Pain can be relieved with ice or heat. Either a cloth-covered ice pack or a heating pad on low can be put on the back for no more than 20 minutes 4 to 8 times a day. This will help to relieve the pain. Bed rest is not suggested for more than a couple of days, as it can weaken muscles. It may help to rest for 1 to 2 days.

Non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen, may be recommended for the pain. Aspirin or medicines that have aspirin in them should not be given to anyone younger than 18 years of age. Taking aspirin is a risk for a serious illness called Reye's syndrome. NSAIDs should be taken with food or milk to prevent stomach upset. NSAIDs should not be taken by anyone who has been diagnosed with asthma, ulcer disease, or a bleeding disorder. Taking NSAIDs increases the risk of bleeding with trauma, dental work, surgery, or if taking blood thinners (anticoagulants).

Some people like to use a support belt for the back. A belt may help some people at first, but should only be used for a short time. If used for a long time, a back support belt can make the back weaker. A good night's rest is important for back recovery. If the pain is preventing a good night's rest, make sure that the mattress is supportive and comfortable. Sleep on your side with your knees bent. Sometimes it helps to put a pillow between the knees while sleeping. When sleeping on your back, be sure to put a pillow under your knees to take the strain off your back.

During the first 4 weeks of acute low back pain, at least one spinal manipulation by a chiropractor or osteopathic provider may help the pain. It is best not to have a manipulation of the neck because there could be serious complications.

A healthcare provider will suggest starting an exercise program, usually within 2 weeks, or sooner, of the onset of the pain. Exercising helps strengthen the back and minimize the pain. Even though an exercise program is important in making the back better, it is important not to over exert. Based upon your health status, the provider will determine what type of exerciseyou should do and how long and how often you should do it. Your exercise program will gradually increase over time. Exercise should never be done if it causes or increases the back pain.

Following a regular exercise program will strengthen your muscles and make them more flexible. This can help prevent back pain from returning. Most back exercise programs will include stretching and strengthening exercises and low impact aerobic exercise, such as walking or swimming. Sometimes, it will be necessary to see a physical therapist to learn what exercises to do and how to do them.