07/03/2024
Backache is the second most common ailment after common cold. Taking medicine for immediate relief is not a permanent solution. Expert advice and tailor made treatment is highly recommended. However following basic measures can be beneficial-for most of backaches.
* Practicing proper back care during daily activities is essential for treating back issues. Back education is very crucial, as it teaches basic body mechanics such as correct posture while standing, sitting, and carrying objects. Consulting an occupational therapist or physical therapist can provide education on proper behaviors when experiencing back pain, while sitting at work, bending forward to lift anything and also in lying down position.
* Additional recommendations include:
a) Avoiding activities that exacerbate pain.
b) Taking intermittent rest breaks.
c) Avoiding bending from back and bending from knees with straight back to pickup objects from floor instead of.
d) Avoiding pushing and pulling activities until pain subsides.
e) Limiting prolonged sitting and standing.
f) Avoiding sitting or sleeping on the floor.
Using anti-inflammatory analgesics like ibuprofen, along with other pain relievers and muscle relaxants when spasms associated.
* Applying local analgesic gels, sprays, or ointments.
* Using hot fomentation to alleviate pain.
* Consider electrotherapy options such as transcutaneous electrical nerve stimulation (TENS), along with other methods like ice packs, heating pads, electrical stimulation, phonophoresis, iontophoresis, relaxation techniques, and biofeedback.
* Engaging in supervised physiotherapy exercises, which may include ROM exercises , stretching & strengthening exercises. Swimming/ hydrotherapy exercises tailored to alleviate back pain.
* Using a lumbosacral corset, support, or brace.
* If overweight or obese, consider weight reduction for long-term benefits.
* Considering epidural steroid injections for pain relief not attainable by routine conservative treatment.
* Surgery is typically considered a last resort when all conservative measures fail even after an adequate trial.
You can also incorporate following specific exercises into your daily routine for treatment and prevention recurrences of backache.
* Knee-to-chest stretch. Lie on your back with your knees bent and your feet flat on the floor.
* Lower back rotational stretch.
* Lower back flexibility exercise.
* Bridge exercise.
* Cat stretch.
* Seated lower back rotational strech.
Consultation with specialists such as physiatrist,orthopedists, physical therapist may provide additional guidance and treatment options tailored to your needs.
