Imagine a day of unassisted heavy lifting, say, after you’ve finishing moving to your new home in Memphis. If you haven’t been taking proper precautions all day, chance are, you’ll more than likely wake up the next morning with a sore back. An article on MedlinePlus provides some advice on dealing with back pain:
- Stop normal physical activity for only the first few days. This helps calm your symptoms and reduce swelling (inflammation) in the area of the pain.
- Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat.
- Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
- Sleep in a curled-up, fetal position with a pillow between your legs. If you usually sleep on your back, place a pillow or rolled towel under your knees to relieve pressure.
- Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins.
- Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.
Some exercises meant to reduce lower back pain include aerobics (which will also condition your heart and hasten recovery), stretching (to reduce the likelihood of injury to your muscles and tissues), and strengthening routines intended for your back. The latter two will also reduce pressure on your spinal discs, which are what basically hold your spine together. You will need to avoid toe touching, weight lifting, leg lifts, sit-ups, and even jogging until such time that your trusted Memphis chiropractor gives you the go signal.
They say that an ounce of prevention is worth a pound of cure, and knowing this, you’ll also want to know how to avoid back injuries in the first place. As luck would have it, the above exercises (aerobics, strengthening, and stretching) also go a long way to building up your body’s resistance to them. The article─ and established centers like Chiropractic Memphis─ also recommends stationary cycling, and simply losing weight as further methods of back injury prevention.
In the end, whether you’re trying to heal yourself of back injuries or prevent them, never discount the knowledge of a skilled Memphis chiropractor. A trained professional will take the utmost care in watching your back─ literally and figuratively─ and help you reach a high quality of life.
(Article and Image Excerpt from Taking Care of Your Back at Home, MedLinePlus, undated)