The human body is an incredible thing. It has the ability to self-regulate and self-heal. It is for these reasons that most instances of back pain will get better without assistance. But nobody likes being in pain so there are a few things that you can do that will assist the healing process and get you better faster.
Stay Active 
Your body is designed to move. Try and continue doing as much of your normal routine as you can and avoid bed rest. Movement causes oxygen and nutrient rich blood to flow to the injured area and helps remove waste products, this will speed up your recovery. Pain is a warning sign and not an indication that you are doing further damage to yourself. Aim to get back to your usual daily activities as soon as possible.
Continue Working
Research shows the more time you take off work the longer your recovery will be. If you are unable to continue with your normal work activities discuss with your employer about reducing hours, or changing/restricting your duties until such a time where you can resume full responsibility again.
Take Pain Relief Medication and Use Ice
If the pain is making it difficult for you to get through your day then taking pain relief medication is a good idea. Paracetamol is just as if not more effective than anti-inflammatory medication without the nasty side-effects. If in doubt ask your Osteopath.
The use of ice is thought to be beneficial to reduce muscle spasm, swelling and inflammation. Apply this wrapped in a towel (avoid direct application to skin) for 10 minutes every 2 hours.
Have a Positive Attitude
It’s normal to have good and bad days so keep a positive attitude and remind yourself you are getting better. Make time to do things you enjoy. This will help you de-stress and relax thereby enhancing recovery.
Other Tips
If you are uncomfortable sleeping try placing a pillow underneath your knees if you lie on your back or between your knees if you lie on your side.
In summary back pain generally resolves by itself but there is plenty that you can do to get better faster. Pain is not harmful so try to continue doing all of your normal daily activities. Stay at work where possible to limit the chances of your pain becoming chronic. The use of paracetamol and ice may help with getting through the day. Remain positive throughout your back pain experience because your attitude affects the recovery process.
If you are concerned about your back pain or if pain persists see us at Prime Osteopathy for treatment and advice. Osteopathic treatment will address the physical reasons (mobility or alignment) why you are getting back pain and therefore reduce the chances of re-occurance. If at any stage you experience numbness around your groin or bottom, loss of bowel or bladder control, or weakness of the legs hospital care is advised urgently.
For more information phone 09 3760174 or visit our website www.primeosteopathy.co.nz
