Recover from back pain fast
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:
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.
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.
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.