There are some signs that a doctor should examine your back:
Persistent pain without improvement for one week
Severe spasm or radiation of pain to legs or buttocks (sciatica)
Pain that interferes with normal functioning
Any numbness, tingling, weakness, or bowel or bladder alterations
History of previous back weakness or spine problems
Frequent, painful, or bloody urination
Leg pain travelling down below the knee
Other symptoms that may indicate a more serious problem
If you don’t have any of these, you might want to try treating your back pain yourself.
SELF-TREATMENT FOR LOWER BACK STRAIN OR SPRAIN:
first:ask from your physiotherapist
Lie in a comfortable position in a bed with a bed board (3/4” plywood under mattress). One or two days of bed rest should suffice – too much rest will cause your muscles to stiffen and weaken. The best position for your back is on your side, with your knees drawn up toward your chest. A pillow between your knees may also help. Another good resting position is on your back, with a pillow beneath your knees. Do not lie on your stomach, or flat on your back with your legs straight out.
Ice and/or Heat
Ice is used to decrease the swelling of an inflammation, while heat is used to keep your muscles warm and flexible. To relieve initial pain and swell ing, apply ice packs or bags of frozen vegetables wrapped in towels for 10 minutes every two hours for the first one-to-two days, and then apply heat or ice as needed. Some people find moist heat – a hot shower, tub bath, wet towel, heating pad, or hot water bottle – more effective than ice. However, limit heat to 15-20 every few hours – more heat can actually make your back muscles feel drained and tired rather than relaxed. (Always set heating pads on “low” and never fall asleep while it is on your skin – it can burn you.)
Massage helps increase the blood flow to your muscles, improves muscle tone, and helps your muscles relax. Swedish massage and pressure point or acupressure massage can be especially helpful – just make sure the person giving the massage knows the proper techniques.
Aspirin or ibuprofen can help reduce pain and swelling, as can prescription muscle relaxants. However, muscle relaxants can make you drowsy, and are more bother than the pain itself for some people.
To prevent low back pain, avoid strain whenever you are lying, sitting, standing, walking, working, and exercising. Most importantly, keep your stomach and back strong and flexible through regular exercise.
With correct posture, your internal organs have room to function normally, and blood circulates freely for best total fitness. When standing, an imaginary line dropped from your ear should go through your shoulder, hip, the middle of your knee, and the front of your ankle. Your lower back should be flattened, not swayed back or slouched forward; this creates minimum strain on your back muscles.
Squat directly in front of any object to be lifted; rise, letting your legs and thighs do the work. Keep the object you’re lifting close to your body, and don’t twist. Never try to lift anything you can’t easily manage – get help!
Standing for long periods of time can put a lot of stress on your back. If you must stand, occasionally shift your weight from one side to the other. Or, try propping one of your feet on a footstool six-to-eight inches high.
Sit in firm seats with straight backs, keeping your back flat and knees higher than your hips. Rest your feet flat on the floor or on a footstool, or cross your legs so at least one of your knees is higher than your hips. When driving, sit close enough to the steering wheel that your lower back is flattened and perpendicular to the floor, and knees and hips are bent.
Sleep on a firm, flat mattress. It’s best to sleep on your side with your knees and hips bent and a pillow under your head, or on your back with pillows beneath your head and knees. If you must sleep on your stomach, place a pillow under your hips to reduce the curve in your lower back. Another tip – watch out for waterbeds. Many do not offer the support your back needs.
Anyone with back trouble should avoid stress on his or her back during sex. Two possible positions – both partners on their sides facing the same direction (front to back), or the person with back pain on his/her back and the other partner on top (a pillow under the hips can provide extra support).
Packs and sore backs
Among students, heavy backpacks are a common cause of back and shoulder pain. Try carrying a backpack over both shoulders, or at least alternate your pack frequently from one shoulder to the other.
Before working with weights, have an expert demonstrate proper techniques. Incorrect squats can be particularly dangerous – never let your back arch. If you have back trouble already, stick with low weights and high repetitions. Make sure your back is supported with a board, bench, or seat back.
While tension or stress is not often the primary cause of back pain, it can certainly worsen pain and make you more prone to back problems. If this is a problem for you, check out a stress-handling workshop at Counselling.
Exercise can be an excellent way to strengthen your body to prevent back pain, or to work your back into shape as part of your self-treatment. Some suggested exercises are listed here. IMPORTANT: Do not do these exercises if they cause you pain.
Exercise 1: Knee to Chest
Starting Position: Lie on your back on a table or firm surface.
Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table Maintain the position for 30 seconds. Switch legs and repeat.
Exercise 2: Pelvic Tilt
Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together. Cross your arms over your chest.
Action: Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as far as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor. Do not hold your breath.
Exercise 3: Hip Rolling
Starting Position: Lie on your back on a table or firm surface, with both knees bent and feet flat on the table.
Action: Cross your arms over your chest. Turn your head and trunk to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing. Bring knees back up, head to centre. Reverse directions.
موضوعات مرتبط: اصطلاحات فیزیوتراپی