Treat back pain at home

  • Published
  • By Compiled from staff reports
  • 354th Medical Group physical therapy
EIELSON AIR FORCE BASE, Alaska --  As physical therapists, the words "Ouch, it hurts!" are heard frequently when dealing with the back. A physical therapist's primary job is not only to help treat injured backs, but more importantly, to help teach how to avoid injury and re-occurrence of back pain.

Back pain is a common problem in society. In fact, last year alone, low-back pain accounted for more than 350,000 visits to health care providers in the Air Force.

A few risk factors that may increase likelihood of back pain are: poor posture, being overweight, poor muscle tone, desk jobs, prolonged sitting and unhappiness. Researchers have found that general dissatisfaction with social and economic situations can greatly increase the risk of developing low-back pain.

While there is debate among experts on the extent to which all back pain is preventable, most agree that things can be done to help lower risk of developing back pain.

The following are a few back-saving tips:

·Reduce or eliminate awkward bending, reaching, twisting and turning motions.

·Push rather than pull to put less stress on the back and shoulders.

·When sitting or standing, periodically shift positions. Avoid prolonged sitting.

·Practice good posture, especially when sitting.

·Sleep on a firm mattress and use pillows under or between the knees for support.

·Wear comfortable, low-heeled shoes. It will take stress off knees and back.

Even when people try to avoid causing back pain, one wrong move can bring it on. At that time, many people decide to call a doctor to get an appointment and get some medication. Icemen need to realize that most back pain resolves itself without professional help, especially if some sound advice is followed.

A few at-home remedies to decrease pain and accelerate the healing process are:

·Rest, but only for a short time, no longer than 48 hours. After that, slowly return to normal activities. Inactivity has been shown to actually prolong recovery time.

·Apply ice. After the injury, apply ice (wrapped in a towel or contained in a plastic bag, with a moist towel between the skin and ice) for 20 minutes at a time directly over the affected area. Though not as comforting as heat, ice decreases inflammation and helps decrease muscle spasm. After three days, switch to applying heat, also for 20 minutes per application. Don't sleep with a heating pad on your back.

·Medicate. Take over-the-counter anti-inflammatory drugs like aspirin or ibuprofen. Acetaminophen can help reduce pain.

There is no simple answer to back pain. A health-care provider can provide guidance on the road to recovery, but a healthy, pain-free back is almost always up to the individual. For more information, call the physical therapy clinic at 377-3266.