Back Pain Relief:
Things You Can Do At Home...

› [Back Pain Relief]

For back pain relief -Ice - 10 minutes at a time - Is Nice...!  

  • Apply an Ice Therapy that is appropriate - ice pack for an adult, children get gel packs (or special kid's gel packs) for 10 minutes every 2 hours in the first 24-72 hours of soreness or injury...

If you have had an accident, injury, or from misalignment that comes from sudden or wrong movement...

The body will respond with inflammation in an attempt to protect itself...

 When applying ice…

You should be aware that if the incident was severe enough, the person you are attending could start to experience shock…so

 make sure they are warm enough... put a blanket or towel around them in addition to applying ice with a layer of cloth underneath, to avoid frost bite, to the affected area...

Four recommended types of ice application and one to avoid unless you are professionally monitored:

  • Crushed ice in a plastic bag on top of a wet cloth - Best for adults...
  • Gel cold pack  or kids specialty small packs – Best for younger children...
  • Cold Spray- Easy to carry with you for emergency applications. It can be found for purchase on athletic websites at reasonable prices; you don't have to be an athlete to use it...and please follow the instructions..
  • You can also freeze wet a sponge - place a wet sponge in a plastic bag and store in your freezer to have on hand to apply when needed.
  • Ice in a bucket or bath form – this is extreme, and this treatment is for professionally monitored athletes only.

Choose a method that is appropriate to that persons ability to tolerate cold. This is important for children and adults alike! Some people are more sensitive than others to cold...


One of the major keys to back pain relief is to keep the swelling down…and to...

Stay Cool - Never
Apply Heat To A
New  Injury...

 In the first 24 - 72 hours please avoid:

  • Hot packs...
  • Jacuzzi' s...
  • Sunbeds...
  • Seat warmers in cars...

Lets face it...heat feels better initially…

but to keep the swelling down...you need ice!


Never Apply Ice To:

  •  An open wound as the dermis (skin) must be intact to avoid frostbite and shock issues…
  • A person with high blood pressure – the constriction of blood vessels can elevate their blood pressure, so ice treatment is contraindicated in this case...

In the case of high blood pressure and open wounds it is best to get to the emergency room for treatment..

In the case of a person with an injury and high blood pressure, it is necessary that you inform the staff and bring the medication (even if they wear an ID bracelet...)

  • To an injury or pain in the chest – it can affect the muscles and possibly coronary arteries and thus bring about angina (heart attack pain)...
  • To an area where there is a surgical metal replacement prosthesis - always get immediate attention for injury in these cases.


Tape Is Trendy- Use Athletic Tape
For Back Pain Relief...
Even If You Are Not An Athlete!
 

Minimizing swollen and aggravated tissue maximizes back pain relief...!

There are several types of  back pains that benefit by adding additional support...you can do this best with

  • Acti-Tape...
  • KT Tape...
  • Strength Tape...

Tape can be effective in these cases:

  • A Rib that is still sore after adjusting, or on the mend from a break…
  • Add support to the area of a disc injury/tear/herniation…
  • Muscle tear in the back…
  • Sprain, strain of the back…
  •   For support during rehabilitation, such as when you are stretching your back...

Tape is everything you are looking for to assist in back pain relief:

  • Increases range of motion (how far you can move the joint)
  • Decreases pain by increasing circulation in turn cleansing the damaged tissue...
  • Supports the joint should repositioning be necessary...

A good tape will be treated with zinc, and other pain relieving substances in order to support you back to optimal movement and strength!  A good brand of tape should also...

  • Lend support to injured muscle tissue
  • Keeps tired and overused joints from getting injured- effective maintenance!
  • Water proof, hypo allergenic and so on...

The tapes and taping systems are one of the most versatile tools for injury I have ever come across...

I particularly like the brands Acti-Tape, KT tape and Strength Tape because their application does not require you to wrap around the joint where there is a danger of adding too much pressure and it is made to so that you may add support to a muscle group or joint anywhere on the body...

If you go directly to their sites (just Google these tape companies directly), they have video demonstrations and photographic illustration for application to about any injury...!

    Tips:

  • Please note that you will need to recruit a helping hand for your taping regime...
  • Listen carefully to the instructions first before you start…
  • Stop the video step by step and tape as you go...

And then proceed… doing it this way will save you time and money!


Rest Is Best...

Rest is hugely important for back pain relief,  as it gives the muscular column along the spine ( the erector spinae) a chance to relax and possibly release spasms, allowing the bones to re-align themselves...

If you keep on working or playing sport...

  • There is a chance of complicating the misalignment...
  • There is a chance of getting other areas of the spine involved  because of the compensation that happens as a result of imbalance...
  • With continued use, there is a greater chance of an arthritic condition setting in during your mid to later years...

Look at it this way, the more you abuse your back now, the less likely there will be back pain relief without surgery later...

Note: Please check your mattress for wear, old mattresses are punishing on a painful back...

and can add to joint pain ...


Elevate To
Alleviate...

Elevate at a 45 degree angle...

  • Provide  several pillows to have the back elevated evenly  at 45 degrees...
  • Not sitting up and not laying flat...

    For back pain relief, this positioning relieves the load bearing and allows you to stand up with the least amount of pain...

    There are also reclining chairs that can be adjusted to these settings...if yours is a chronic or long standing injury like disc herniation, sciatica, or you have had back surgery... I highly recommend the use of an ergonomically correct recliner...

Natural Pain
Relief...

Over the counter as well as prescribed pain relief medications are fast acting and potent, but what happens if you need to take them to manage your pain over a period of years, or for the rest of your life...?

You may wish to do some research and look into some natural pain relief remedies that will not have the toxic effects on your internal organs that most pain medications do after a lengthy period of time...

I have provided some basic information regarding supplementation that provides natural pain relief to help get you started - just click on the link below...

Natural Pain Relief


Pain Killers Can Reduce Swelling
But Also Mask Symptoms...

Aspirin, Ibuprofen, Paracetamol give temporary back pain relief...


So please keep this in mind: Most doctors say that analgesics are to be taken with rest, in hope of getting the swelling to recede, so that the tissues may go back into a normal alignment...

So if you are -

  • Resting during the day...
  • Or about to go to bed…
  • NOTE: If they have codeine in them it can start an addiction that can be difficult to get rid of!

To sum this up, when you take analgesics, your back pain may lessen for a while, but during that time, if you subject the area to overuse, your condition could get worse...I have seen this on numerous occasions with patients. 


Above all please remember that you must treat  your back pain with patience...!

› [Back Pain Relief]

Disclaimer – This is information on joint pain. I teach, but I do not diagnose, prescibe or treat people who contact me. You are responsible for your condition using your own best judgement combined with what you have learned. Just a heads up - bodies carry unusual differences from time to time, in saying that, you could be one of those rare and unusual beings; if you are in doubt, please contact a physician in your area, so you can rule it out.

Move Freely and Knowledgeably and Be Well!

Dr. Jo

P.S...    “Greater certainty of your condition alone can be a powerful form of pain relief.”