Get Back Pain Relief Now
by Lindy Royer
Getting permanent back pain relief is a process, but there are some steps you can take right now to relieve your back pain. This summary describes some tried and true techniques that will give you fast back pain relief so that you’ll feel more comfortable and increase your healing time.
“A step-by-step plan you can start right now to relieve your back pain”
- Find the most comfortable position possible. This might be lying on your back with pillows under your knees; lying in a 90/90 position with your lower legs on a chair, ottoman or couch; lying on your stomach or on your side. If you are on your side, place a pillow between your ankles and knees, and one in front of you to keep your spine as supported as possible. The bottom line is to use pillows or towels to prop you so that you can allow your body to rest into a supported position. Notice the position where you feel the most back pain relief – you can reproduce this position in bed.
- Use an ice pack on your low back for 15 - 20 minute. There are a number of soft gel packs available at your local drug store, or you can make your own. You can also use a large bag of frozen peas or corn (just label the bag carefully so you don't serve the contents for dinner!)
- For a really cold "ice slushy", mix 1 part rubbing alcohol with 3 parts water in 2 freezer bags (yes 2 - prevents leaking). Place in your freezer for 4 hours - the bag will be easy to mold. You can reuse you ice slushy bag over and over.
*Take care when icing, as you can damage your skin if the ice is too cold, or if you keep it on for too long.
You should ice you back until it’s fairly numb. After you’ve finished step 4 and remove the ice, notice how long the effects of the pack last so that you can get a better feel for how your body responds to icing as a method for pain relief.
- Once you are as comfortable as possible and have ice in place, begin to slow and regulate your breathing. Concentrate on breathing as deeply as possible into the lowest part of your lungs. Keep a steady, regular rhythm, breathing in and out for a count of 3. Once you are comfortable with this breath pattern, practice breathing in for a count of 3, holding the breath in for a count of 3, exhaling for a count of three, holding the breath out for a count of 3. Continue this cycle for 2 - 3 minutes. You might also like to follow along with the "Breathing" audio in the Environment link.
- Remove the ice. Perform 3 - 5 minutes of gentle pelvic mobility exercises (find out more on how to do this exercise here). These should be done in either a 90/90 position (feet on the wall or on a chair) or with knees bent and feet flat. Continue the icing/rest/breathing/mobility routine up to 4 times per day. The effects of ice will probably wear off in about 3 - 4 hours.
- In between icing, alternate resting with gentle movement like pelvic tilting throughout the day. If possible, lie in your most comfortable position every hour for 10 - 15 minutes and perform breathing and pelvic mobility exercises.
- Things to avoid in the first 24 - 48 hours: heating pads, hot tubs and whirlpools, as these may increase inflammation; sitting for more than 20 minutes, as this will place unnecessary compression on the lumbar spine; lifting and bending and not moving at all - your spine needs to be able to gently move so that the discs and tissues around the spine are nourished. Your healing is a balance between adequate rest and movement. Too much of one or the other will decrease the amount of back pain relief you experience from this regime.
- You may choose to take an over-the-counter anti-inflammatory - generically known as ibuprofen. You might also choose a homeopathic such as Arnica, or an herbal or Ayruvedic compound such as ginger & tumeric, which are natural anti-inflammatories.
- As your symptoms subside, begin to re-educate your "inner unit" muscles as described in the "breathing" audio. Exhale as you feel your deepest abdominal muscles contract, making sure that you are flattening, or "drawing in" the abdominal wall as you contract. These muscles are crucial to preventing episodes of back pain in the future. Keep in mind that permanent back pain relief is gained through a combination of techniques and these First Aid tips are just a small part of the variety available to you when you choose natural relief from back pain.
