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5 THINGS YOU CAN DO RIGHT NOW TO EASE YOUR LOWER BACK PAIN
How I am approaching this tips page...
If you were my father and called me, the physiotherapist, and asked me “Jason, I
have a really bad back pain. What can I do right now that will make me feel
better?” This is what I would tell you to do.
Just a bit of background, my dad didn’t call me, my mom woke me up in the
middle of the night and called me to help my dad who had terrible back pain. You
might not have a physiotherapist in the family that just so happens to be
visiting you on the day you need one. This advice will help until you get to one.
But before we start, a little background on me...
I am Jason Roets, Owner and Chief Physiotherapist at Jason Roets Physiotherapy.
The focus of our practice is helping our clients achieve their goals within the
physiotherapy setting. We invest heavily into each and every one of our clients to
set them up for success and ensure that they accomplish what they want out of
working with us. We work with anyone. From people with severe chronic pain to
a person who wants to run a 5km park run and doesn’t know how to get from
where they are now to running the park run and everything in between.
The first thing I want to give to you is information. I want you to know a little bit
about the three main types of back pain that people suffer from. If you think you
might have any of these rather get a medical professional to confirm that you do and
have them decide the treatment.
A muscle spasm or many muscle spasms
Ok this one is straight forward. We all know
what this one feels like. You feel that a, or
many muscles in your back are tense. This can
be mild that it’s almost not even there or can
be so bad you are sweating bullets and hoping
the morphine is on its way. You probably
already know what it feels like.
Radiculopathy
This is Latin for a pinched or compressed
nerve. It can happen anywhere along the
spine and the nerve can be compressed any-
where along its path from the spinal cord, at
the vertebrae or along the path of the nerve
but this one will be in the lower back.
This always comes with some sort or neuro-
logical fallout. In simple terms you lose
either sensation or muscle strength or both,
in your legs and feet. It can be subtle that
you don’t even notice its there. Sometimes it
is accompanied by a burning pain.
3 MAIN TYPES OF BACK PAINS
Arthritis of the spine
Ok, so you aren’t a spring chicken anymore, you have some miles on the Ferrari. You
have lived hard and fast. Developed some wear and tear over the years. This could
be what you are dealing with. Arthritis is simply wearing of the joint surfaces so that
the cartilage between those surfaces have thinned. The bones underneath might
even be in direct contact with each other as they move.
This is usually how someone with arthritis says they feel. “In the morning my back is
stiff, but once I move around and get going it feels a lot better. But as the day goes
on my back feels worse, especially on days where I do too much at once.”
That is what they say.
Think that you might have this?? I think you should get an expert to check first
before you panic. So, take my word as the expert and investigate first before you get
worried.
IMPORTANT!!!!
If you are in severe pain and it is preventing you from performing the
most basic tasks or with numbness and severe weakness, go and see a
Doctor or a Physiotherapist immediately.
Do not read further in the hopes that these tips will help.
Get medical care RIGHT NOW!!!
5 THINGS YOU CAN DO RIGHT NOW TO EASE YOUR LOWER BACK PAIN
With that said let’s go to the first thing you should do.
Apply some heat
Get yourself a hot water bottle and a comfortable chair, get into a comfortable position and put the hot water bottle on your back where it hurts. The heat should be warm and lovely, not painful or so hot it burns you. If you feel its too hot wrap the bottle in a few towels, as it cools remove layers. Refill with hot water and keep applying.
But really, what I think you should do, which is what I would do, is run yourself a bath. Put your favourite aroma (I love Rosemary) in the water and let the heat and water soak in and wash all your pain away.
Simple advice yes, but if your mom and grandmother still suggest it, you know it’s good.
Stretch
Ok, so what I am about to give you is my secret weapon and best kept trade secret. I use it all the time.
It’s simple and it works.
This is how you do it:
Lie on your back on a firm surface. Straighten your one leg and bend the other at the hip to 90 degrees. Turn your bent leg over your body and twist your back. Arms straight out next to you. To increase the stretch all you have to do is try and push your shoulder and bent knee to the ground.
Movement
For an aching and sore back, movement is what you need. I am going to give you
two things you can do right now. I’m giving you all of my good stuff for free!
Cat stretch
This one is simple. Get on your hands and knees. Hands under your shoulders and
knees under your hips.
Start by arching your back, trying to push
your spine towards the roof as far as you
can, focusing on moving each joint. Then
do the reverse, make a hollow in your
back.
Hold each move for a few seconds and
switch. Do this at least ten times in each
direction.
Look at the picture if you are struggling
Cobra pose
This one is even easier.
Lie flat on your stomach, hands next to you
as if you were about to do a push up. While
keeping your feet on the floor push yourself
up with your hands and arms and look up at
the roof.
Hold for 30 seconds and repeat!
Check this picture if you are struggling.
Go see a physiotherapist
Yes!! that’s right. Physiotherapists
can help you with your back pain.
They can help determine what is
causing it. What is the best treatment
to get fast and effective relief and
rehabilitate you to prevent further
occurrences of your back pain. The right kind of Physiotherapist can be your one
stop shop to resolve all your problems from determining what it is, how to fix it and
what to do to make sure it doesn’t come back. That way you can get your life and
independence back, free from this hindrance.
I know… it is exactly the solution you were looking for.
Posture
Last but not least is a two partner
Posture and get up from your chair and move.
If you are at work right now and having to deal with back pain this is what I recommend.
First get up from your chair and walk around. You probably have been sitting in your chair since the morning meeting and haven’t got up. We both know this isn’t good. Get up, walk around, get something to drink before going back to sit down.
You should be getting up and walking around every 45 minutes.
Sit the whole day at your own peril.
Having good posture while sitting.
It’s really easy.
Sit up straight with your back against the chair, head up, chin in. If you find yourself sagging, unable to maintain good posture or to get back to a good position, that’s your cue that it’s time to get up and walk around. It’s time to take a break.
Here is a testimonial from a happy patient
“I had an injured back muscle for more than a year. I was assisted by a clinic
specializing in those kinds of injuries which took a lot of sessions to relieve some of
the pain. Jason's physio treatment took 2 sessions! Thanks Jason!”
...G Jansen Van Vuuren
If none of these methods have worked then Physiotherapy is usually the best
solution for people just like you.
Simply get in touch using the contact details below. I will gladly take the time to
speak to you and answer any questions you have.
Contact us or send a WhatsApp to 072 782 8877
Or
email jasonroetspt@gmail.com
Or
Check out our website at www.jasonroetsphysiotherapy.co.za for more information
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