![]() Go and see a health professional trained in the diagnosis of back pain and find out what you’ve done. Preventing pain at this chemical level can help you regain mobility and let you get on with some normality of life before you have time to seek a diagnosis of your pain. Unless you have a medical condition that prevents you from taking paracetamol or anti-inflamatories, use them as recommended on the packet. The only caution is that heat on hot inflamed injury (think swollen/sprained ankle) is not advisable. A simple rule is that if it is giving you relief, stick with it. Heat increases the blood flow to the area, which helps with healing as blood is the carrier of your body’s healing responses.ĭon’t worry if you think you aren’t sure whether to use ice or heat. While the overall qualities of warmth and heat have long been associated with comfort and relaxation, heat therapy goes a step further and can provide both pain relief and healing benefits for many types of pain. ![]() Try the ice for 10 minutes every 2-3 hours in the first day after injury to get the most anti-inflammatory effect. Use anything from your fancy flexigel icepack to your plain old bag of frozen peas to reduce the swelling, especially in the first 24 hours. Ice is typically most effective if it is applied soon after an injury occurs, or after any activity that causes pain, swelling or stiffness. A good first step is focusing on painless ADLs (activities of daily living such as dressing, washing, housework etc), rather than returning immediately to marathon running and Olympic weightlifting.Įven with all the high tech medical options available, a simple ice application can still be one of the more effective, proven methods to treat a sore back or neck. Keep moving in ways that provoke no pain or only minimal amounts. Bed rest is out – it has a detrimental effect and can prolong your pain, but what we call strategic rest is in. Take note of how your pain happened and avoid movement that gives sharp/severe pain. When an acute episode happens, stop doing the things that hurt it. Employ simple pain relief such as heat/ice or medications So where do you start when you suffer an episode of back pain?ģ. If you have the right information and use proven treatment strategies, there’s no reason why you can’t completely recover or at least learn to take control of your pain. ![]() Treating lower back pain is not rocket science.
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