Back pain is a common condition, affecting most of us at some point in our lives. Lower back pain affects one third of the UK adult population each year. The good news, however, is that back pain is rarely due to serious pathology, and the long term outlook can be good. If your back is classified as “ non-specific” low back pain the following may help.
1. Cold or heat
At the beginning the aim is to reduce inflammation, therefore it is best to use a cold pack, by simply wrapping a bag of frozen peas with a damp towel and applying it to the skin for 15 minutes every two hours. Cold packs can be particularly beneficial in the first 48 hours. After that you may continue using a cold pack or move on to using heat instead. A third option is to alternate between cold and heat. Heat soothes and relaxes aching muscles, increases blood flow to the area and promotes the healing process.
2. Stay active
The sooner you get moving, the faster you will recover. If the pain is severe and you are forced to have bed rest for a day or two, try to restrict this during the day to a few hours at a time.
3. Build up gradually
Start gradually and do a little more each day. Find a balance between being as active as you can be and not putting too much strain on you back. Let your symptoms guide you. You may need to change the way you do certain things.
4. Exercise regularly
Keep to your recommended back pain exercise programme, and increase the level gradually. As a general rule if it increases your back pain, stop and ask your chiropractor for advice.
5. Keep up with your back-healthy habits.
When we go through an episode of back pain, we tend to become more aware of all the dos and don’ts. The recommended changes should become life long habits, as it can reduce the chance of reoccurrence.
If you are in North London, North West London, and within travelling distance of West Hampstead, feel free to contact us at West Hampstead Chiropractic Clinic to see if we can help with your back pain and neck pain.
West Hampstead Chiropractic Clinic
Committed to helping people in North London and North West London
including West Hampstead, Hampstead, Belsize Park and Golders Green