Low back pain can happen for a variety of reasons and cause a lot of difficulty in our lives. There are many remedies and methods to cope with back pain, however, some methods may cause more harm than good. In this blog post, we are going to cover the seven things that you should NOT do when you have an episode of back pain.
Things NOT to do when you have back pain:
- Panic– It is easy to sound the alarms and be afraid of a flare up. It can feel unlike any pain that you have felt before and seriously get in the way of routine activities such as walking, getting dressed, and even sleeping. Try to stay calm during these times. Feelings of panic can actually amplify the pain and get in the way of your healing. Keeping a level head will go a long way in allowing you to focus on what you need to do in order to recover from your back pain.
- Ignore it – On the other end of the spectrum, ignoring your back pain can have negative consequences as well. People attribute their back pain to things such as age or arthritis and think that back pain is normal. Although arthritis and other age-related factors can contribute to back pain, rarely are they the cause. Pay attention to your symptoms and address them with things such as exercise, heat, ice, and stretching routines. This way, you’ll have the control of your pain symptoms rather than ignoring it and allowing the pain to run its course.
- Tackle it on Your Own- It can be difficult to ask for help from others when we are in pain. We don’t want to impose on others, are embarrassed to ask for help, or think that we have the skills needed to do it on our own. With back pain, avoid this temptation and reach out for help instead. Back pain is complicated and can be caused by a variety of issues. Also, there are sensitive structures such as nerve endings and spinal discs that can be pain provoking if you perform the wrong activity or movement on your own. Enlist the help of a physical therapist so they can guide you down the right path of movements. This will help you shave time off of your recovery and avoid any setbacks that may come your way if you face the problem on your own.
- Reach for the Medicine Cabinet– Sometimes the easy fix, isn’t always the right one. Numerous options for over-the-counter medications are available for pain relief, but they all come with side effects that you may not be aware. Even the most common ones such as ibuprofen have stomach and kidney effects. Rather than go straight to the medicine cabinet for relief, contact your primary care physician about which medication would be the right choice for you. They will take your medical history into account and be able to guide you to the right choice for your body. You can also use other natural pain relief methods such as stretching and heat as a compliment.
- Stay in Bed– Bed rest used to be the method of choice for relief from back pain in the not-too-distant past. However, a host of newer research has refuted this method for back pain recovery. Your back needs movement in order to provide the blood flow and nutrition that is required for healing, so sedentary rest actually does more harm than good. Incorporate gentle movements into your day, such as stretching, walking, and biking so that you get the movement required to heal.
- Avoid Exercise– Along with the last point, avoiding an exercise routine is the wrong move. Although getting right back into the gym and running miles on end is not the right idea either, a structured exercise program aimed at gradually building strength will help you recover faster, and avoid future flare ups from occurring. Building core strength will help to act as a back brace and you will come out of this back-pain episode stronger than before! Follow your physical therapist’s recommendations so that you stay safe and can adjust as needed throughout your recovery.
- Heavy or Repetitive Lifting– It can be tempting to finish that yard work or project, but put it on hold for a little while. Lifting puts a strain on the muscles and structures in your spine and can often aggravate your symptoms. You will be able to do this at some point, but take the time to allow your injury to settle down and correct your lifting form before returning to these activities.
A lot of times, knowing what not to do can be more helpful than anything when you are recovering from an injury. Take these tips and apply them when you find yourself in a bout of back pain.
If you have any questions about this post or would like to speak with a physical therapist about an injury, give us a call at (978) 263-0007. We would be happy to answer any questions and discuss possible next steps.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury MA. We can see you in the office or by video treatment. If you choose to come into the office, we are following all CDC guidelines including the use of face coverings, cleaning, personal hygiene, and staggering patient appointments to limit how many people are in the office.
