Have you strained your back recently and now have a feeling of discomfort or pain? Back injuries account for 20% of workplace injuries due to lifting heavy objects and straining strain. More than a million people suffer from it every year. This article will show you how to recover from injury to avoid permanent damage or complications.
Steps
Step 1. Find where the lesion is located
It can be difficult when you have excruciating pain along your spine because it seems to come from anywhere in your back. However, there should be an area where it is located. Press gently along the spine with your fingers, starting at the lower back and moving upwards. Maybe someone needs to help you out. Some areas of the spine are difficult to reach.
Step 2. Assess the pain
There are two main types of back pain: acute and chronic. The acute one depends on a type of injury or indisposition that lasts a couple of days and then disappears - in a nutshell, it comes and then disappears. Symptoms are often quite intense and heals in about 4-6 weeks. Chronic pain is more of a persistent pain and lasts around 3-6 months.
Step 3. Obviously, if you are in so much pain that you can't walk or have difficulty feeling your legs, find someone to take you to the hospital
Don't try to go alone, because if your back gets worse and you see that you can't move, you risk getting stuck on the street and possibly in some danger. Three out of four injuries, or 75% of back injuries, occur in the lower back - perhaps the most dangerous spot for the spine, as this is where the legs are most likely to be affected. Take special precautions if it is the area where you injured yourself. It is also advisable to consult a doctor immediately if the following symptoms arise or have already developed:
- Feeling of numbness in the pelvis or lower back and surrounding area.
- Shooting pains in one or both legs.
- Feeling of weakness or unsteadiness when you try to stand upright or when your legs can't hold up if you stand normally or bend over.
- Problems controlling bowel movements or bladder.
Step 4. See a doctor or osteopath
The osteopath is a specialist in manual medicine who deals with the bones of the body and tries to resolve any underlying problems or injuries that may have occurred. It can often be very expensive, so it would be best to consult a doctor first and see if they can refer you to a physical therapist, which can be much cheaper.
Step 5. It would not be a bad idea to spend the first few days in bed until the pain subsides a little - and especially before you visit your osteopath, doctor or physiotherapist
Watch some DVDs or TV, read a good book and try to distract yourself. Don't spend too much time in bed, though, as you risk stiffening your back and slowing the healing process as a result.
Step 6. If you feel a lot of pain, you may want to try ice or heat applications
Ice helps control inflammation and is especially effective right after the accident. Heat should not be used until about 3 days after the injury, as it can contribute to inflame the area during this time. However, after three days, it is effective because it relaxes painful muscle spasms and relieves tension in the ligaments and muscles.
Step 7. Ask your doctor / physiotherapist / osteopath if you will be able to exercise during the healing process
If he says no, then take it easy for a while. Don't get too tired until you are allowed to train again.
Step 8. If you have been allowed to play sports, do yoga or pilates
These disciplines are useful for stretching the back. In addition, gentle exercise can speed up and increase the effectiveness of recovery. But make sure you don't exercise too hard until your back is stronger and sufficiently trained. Also, it wouldn't hurt to take a break from more intense or risky sports, such as horse riding. If you have a back tear, the healing process may reverse and cause permanent back damage as well.
Step 9. Do back stretch exercises every morning and evening
This way you can eliminate the stiffness that slows down the recovery process.
Step 10. Alternative medicines and treatments, such as acupuncture, are very effective in relieving back pain
You should go to at least one trial session with an acupuncturist, just to see if it is useful or not. Some alternative medicines can also aid the healing process.
Advice
- Take your needs into account. If you find yoga or pilates hurting you despite advice from your doctor / physiotherapist / osteopath, don't overdo it.
- If pain persists or worsens, consult your doctor / physiotherapist / osteopath.
- If necessary, take painkillers, but don't rely on them.
