Help!!! I am having an acute attack of low back pain? What do I Do?

TOP 3 STEPS TO HELP YOU MANAGE YOUR PAIN:
1.Take some pain relief
2.Modify your activities
3.Stay active and at work

1.PAIN RELIEF

If your pain is severe you might need to go to your GP and get some pain relief.

Chartered physiotherapists are unable to prescribe pain relief as it is out of our scope of practice. Research has shown that paracetamol, Ibuprofen (anti-inflammatories) or soluble Aspirin have been found to be simple and effective pain relief measures. If using these medications consult with your pharmacist concerning dosage, frequency of use, side effects and precautions.

You should take the pain killers for a day or two but depending on your pain you may need to take them for a more prolonged period. Take them regularly and do not wait until your pain is out of control.

In the first 48 hours you can try either heat or cold. Both work to ease your pain and make it easier to move around.

If using a cold pack place a bag of frozen peas wrapped in a damp tea towel on your back for 5 – 10 minutes only.

If using a heat pack follow the instructions on the packs for heating in the microwave and then wrap in a dry fluffy towel and place on your back for 5 – 10 minutes.

Most doctors now agree that manipulation can help with low back pain. It is best carried out within the first 6 weeks and it must be done by a professional with the appropriate training. Here at Physio4U Ruth Kiely has a Masters Degree in Spinal Manipulation. Want to know more about this type of treatment email info@physio4u.ie or call (091)792871

If stress is a problem you need to recognise it at an early stage and try to do something about it. If removing the cause of the stress is not possible then learning strategy to reduce your stress is important. Muscle relaxation, breathing exercises and mental calming techniques are all easy to learn and very effective.

2.MODIFY YOUR ACTIVITY

If your pain is severe you may need to rest for a few days. This may involve lying down for 1 or 2 days but this is not the answer to your pain. Too much rest is bad for your back remember the faster you get moving the sooner your back will feel better.

Gently build up your activities and your exercise tolerance as you are able. The faster you can get back to normal activities and particularly getting back to work the better even if you still have some low back pain and some restrictions.

If you have a heavy job you may need some help from your work colleagues. Simple changes can make your job easier. Talk to your boss if you need to.

3.STAY ACTIVE

YOU CAN do most daily activities if you think about them first.

Do not stay in one position or do anything for more than 20 -30 minutes without having a break.

Try and move a little further and faster every day.

Remember most back pain will settle with time. However if you have had severe back pain which is getting worse over time or if you feel unwell because of your back pain you should go and see your doctor.

If you are worried about your back pain and would like more information concerning management and prevention contact the chartered physiotherapists at Physio4U for an appointment on (091)792871 or email info@physio4u.ie