At the first sign of back pain, there are a few simple things you can do to provide short term relief and give your back the best chance of healing quickly.
Stay active: It may be tempting to stay in bed, it is important to keep moving as much as you comfortably can. By doing this, you can prevent stiffness and relieve muscle spasms. Our highly trained physiotherapist can prescribe a gentle exercise program tailored to suit your condition. They can also gradually progress your exercises to help you return to normal function as soon as possible.
Use ice: Ice has been shown to improve pain during the first 48 hours of back pain. A few easy options are ice bags and frozen peas.
Find comfortable positions: Although you should remain as active as possible during the early stages of back pain, there are times when you need to be lying or sitting down. Find positions that allow you the most comfort, especially when sleeping. Using a pillow under the knees when lying on your back and between your knees when lying on your side can offer support and relief from pain. When sitting ensure your lower back is supported. You can use a rolled up towel placed in the small arch of your back. This will help provide support and may relieve the pain.
Stay positive: Back pain is a distressing and disabling condition, but it is important to remember that you will get better. With proper treatment you should regain normal, pain-free movement as well as improving the strength of the key supporting muscles that surround your spine.
Seek Treatment: If you still have pain after 48 hours, seek treatment and advise from a highly trained physiotherapist. At Point Cook Physiotherapy, all our physiotherapist are trained in techniques such as dry needling, taping, soft tissue massage, trigger point therapy and joint mobilisation. All these techniques can reduce muscle spasm and pain. We can help you better understand your back injury, empower you to help treat your pain to get you back to moving painfree.
Prevention: At Point Cook Physiotherapy, our staff believe in showing you how to prevent recurrences by giving you a home program and giving you the knowledge for injury prevention. We have a fully equiped Pilates Studio to get your body moving to reduce your back pain and keep the pain away.
Please call your Physiotherapist at Point Cook Physiotherapy on (03) 9395 3499 or visit our clinic at Level 1, Suite 504, 4 Main Street, in Point Cook Town Centre for more information.