Re­cover from back pain fast

Shepparton News - - WEEKEND HEALTH - By Dr Clin­ton Logue, Keep Ac­tive Os­teopa­thy os­teopath, www.keep­activeosteopa­thy.com.au

Back pain is the most com­mon com­plaint we see at Keep Ac­tive Os­teopa­thy, which isn’t sur­pris­ing when you con­sider that seven out of 10 adults will ex­pe­ri­ence it at some point in their life.

There are four things you need to be do­ing to re­cover from back pain fast. They in­clude:

GET DI­AG­NOSED

The cause of most back pain can­not be ac­cu­rately iden­tiÅed. It could be disc, joint, mus­cle, lig­a­ment or nerve. There is no sim­ple way of iden­ti­fy­ing — even with a med­i­cal im­age — the cause of most back pain.

How­ever, it is im­por­tant to make sure your back pain is not caused by a se­ri­ous med­i­cal con­di­tion.

So if you haven’t done so al­ready, visit your qual­iÅed health pro­fes­sional and get a di­ag­no­sis.

UN­DER­STAND PAIN

Un­der­stand­ing why your pain be­haves the way it does can help re­duce the stress, anx­i­ety and fear of hav­ing back pain and speed up your re­cov­ery.

Our un­der­stand­ing of how pain works has ad­vanced a lot in re­cent decades. For ex­am­ple, the amount of pain you feel doesn’t match up with the type or sever­ity of the in­jury you may have caused your­self. Also, an in­crease in your pain does not au­to­mat­i­cally mean you’ve hurt your­self more.

GET AC­TIVE

Move­ment is hands down the big­gest fac­tor in re­cov­er­ing from back pain fast.

Utilise pac­ing and graded ex­po­sure to get back to work and daily ac­tiv­i­ties. Put sim­ply, move as much as your pain will al­low, and try to move a lit­tle bit more each day.

UTILISE PAIN RE­LIEF STRATE­GIES

Take con­trol of your pain fast us­ing these meth­ods:

Strate­gic rest: rest from stren­u­ous ac­tiv­i­ties, es­pe­cially in the Årst cou­ple of weeks.

Med­i­ca­tion: over-the-counter pain killers are of­ten all that is re­quired, just for the Årst cou­ple of days to help re­duce mus­cle spasm and get mov­ing.

Heat/ice: helps pro­vide tem­po­rary re­lief. I rec­om­mend try­ing heat Årst. If you feel like that hasn’t helped, then try ice. With ice only leave it on for 10–15 min­utes at a time.

Phys­i­cal ther­apy: can help re­lax mus­cle spasms and give guid­ance to what ex­er­cises will be most beneÅ­cial in your re­cov­ery.

THINGS TO AVOID

There are also a few things you need to avoid do­ing to re­cover from back pain fast: Don’t have bed rest for weeks and weeks. Don’t have an X-ray, MRI or CT scan un­less your doc­tor sus­pects a se­ri­ous cause for your pain.

Don’t be­come de­pen­dent on med­i­ca­tion or some­one else to Åx you. There is strong ev­i­dence that an ac­tive ap­proach is the most beneÅ­cial.

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