Impact

The best way to deal with back pain - Get Back Active

Jun 16, 2008

Dealing with an attack of back pain

Most people can deal with an onset of back pain depending on how bad it feels. You can usually use something to control the pain, modify your activities for a time, but stay active and get on with your life.

Control of pain

There are many treatments which can help, even if there is no miracle cure, it should help to make you feel better, able to carry on.
Pain killers can be used under the advice of your pharmacist or GP. There are a few contraindications, such as if you are pregnant, have asthma, indigestion or an ulcer, however most over the counter painkillers can be very effective. Always read the instructions.
Heat & Cold can be used for short-term relief of pain and to relax muscle tension. In the first 48 hours you can try a cold pack on the sore area for 5-10 mins at a time. Heat is also a great way of relaxing muscles and can be used as well after the first few days.
Massage is one of the oldest treatments for back pain. Gentle rubbing of the area ease the pain. This stimulates the Pain gate, when the nerves are aware of a different sensation to pain, this is read and often over rides the sensation of pain.
Manipulation has been agreed as an evidence based treatment and provided it is performed by skilled practitioners then can offer great benefit. You should always check that the professional is qualified and registered with the Health Professions Council.
Other treatments which can also provide relief include acupuncture, TENS and numerous other methods.

Anxiety, stress and muscle tension

Anxiety and stress can increase the amount of pain we feel, tension causes muscle spasm and the muscles themselves become painful. Stress can aggravate or prolong pain.
If stress is a problem you need to recognise it at an early stage and try to do something about it. You cannot always avoid stress but you can learn to reduce it’s effects by controlled breathing, muscle relaxation and mental calming techniques. One of the best ways of reducing stress and tension is exercise.

The Swedish relaxation exercise

• Don’t try too hard to relax

• Find a comfortable position, sitting or lying down, somewhere quiet

• Take deep breaths “slow and steady”; hold for about 15-20 seconds and exhale

• Focus your mind on something calm and repetitive

• “Let go” when exhaling, imagine and concentrate on breathing – not relaxing

The “relaxation response” can sometimes be achieved quite quickly, but deep relaxation may take 10-15 minutes

By Rachel Royer