It’s crucial to have knowledge of back pain do’s and don’ts, if you have an ailing back. There are some who refuse to get out of bed for days when the pain hits them. Then there are others who push themselves beyond endurance, and end up worse than ever. Remember, moderation is the key. Not just that, there are some activities one must religiously avoid in this condition. Likewise, one could try many things that might actually help with the ache.
What To Do:
Rest in bed for one or two days. Walk around now and then to keep the circulation going.
If pain persists even after 2 days, consult a doctor. If your pain is severe and due to a fall or injury, see the doctor without a single day’s delay. Among back pain do’s and don’ts, this one is of primary importance.
Try hot and cold compresses. Place a hot pack for three minutes over the affected area. Follow with a cold pack for a minute. Do this several times at intervals of 20 minutes.
Steam therapy may provide relief from pain. Immerse a towel in hot water. Wring it out and place it over the back. Repeat a few times.
Fry some cloves of garlic in mustard oil. Massage the painful back with the warm oil.
The best position to sleep in is on your back. Tuck a pillow under your knees. Make sure that the mattress is firm.
Avoid too much sexual activity while in pain.
Cushion your back with a pillow or two when driving.
Another high point in back pain do’s and don’ts is - keep the back straight while sitting or standing. Make this a habit for the rest of your life, not just when you are aching.
Finally, eat small healthy meals. If overweight, lose some kilos. Try some simple yoga postures for the back.
While Working:
Sit on a straight backed chair that has a comfortable support for the back or use a cushion. Rest your feet on a footstool.
Ensure that the table is at an easy height and distance. Position your chair, keyboard and monitor so that you are comfortable.
Sitting or standing in the same posture for long may increase discomfort. A little motion helps.
Stretch the back every half hour.
Meditate away the work stress.
What To Avoid:
Get off the bed if you have lain in it for more than two days. Move about gently.
Heavy items are for others to lift.
If you have to get something from the ground, don’t bend abruptly at the waist. Get down on one knee and pick it up. Lift yourself up keeping the weight on the legs and the back straight.
Do away with high heeled shoes. They are terrible for the hips and back. Wear snug shoes with flat or small heels.
Slouching is out. So is leaning backwards.
On a goodbye note, use your commonsense to decide your own back pain do’s and don’ts, avoid what hurts too much and get well soon.