Family Health Express-(Full Three Volumes)

Author: Gao Jianwei
Publisher:
Publish Date: 2006-05-01
Features: Back Pain: 7 Pain Relief Methods
Acute back pain strikes suddenly and is often severe. It occurs when you force yourself to do something or exert incorrect force. This pain may come from a muscle strain in the back and can last for several days. Doctors recommend patients follow these self-care methods to alleviate persistent pain.
Method: Let Your Feet Rest
The most important thing for acute back pain patients is to lie in bed and rest. In fact, this is also the only thing you want to do. Any movement of the limbs, even getting up to use the bathroom, can cause pain. Therefore, for the first two days after the onset of pain, maintain a low level of activity.
Method: Use Ice to Relieve Pain
When acute back pain occurs, the best pain relief method is to massage with ice, which helps reduce swelling and tension in the back muscles. Place an ice pack on the painful area and massage for 7–8 minutes. Repeat this for one or two days.
Method: Try Heat Therapy
After using ice for the first one or two days, switch to heat therapy. Soak a soft towel in warm water, wring it out, and smooth it flat to remove wrinkles. Lie down on your back with your chest facing down, placing a pillow under your buttocks and the other under your ankles. Lay the towel flat on the area of back pain, cover it with a plastic bag, and then place an electric heating pad on top, adjusted to a medium heat setting.
Method: Alternate Cold and Heat Therapy
If you're unsure whether cold or heat therapy is better, use both methods alternately. Alternating between ice and heat can indeed relieve pain. Apply ice for 30 minutes, then heat for 30 minutes, repeating this process several times.
Method: Stretch Your Hamstrings to Relieve Spasms
Stretching the painful back helps with recovery. For lower back pain, lie in bed and gently lift your knees towards your chest. Once your knees reach your chest, gently press them a bit further. Relax and repeat. Stretching muscles helps them recover faster than waiting for them to heal on their own.
Method: Roll to Get Out of Bed
When you must get out of bed, doctors recommend carefully and slowly rolling to the edge of the bed. Rolling helps minimize your pain. Once you reach the edge of the bed, let your feet touch the floor first, then straighten your body up, as if rebounding off a trampoline.
The following methods are especially helpful for chronic back pain patients, but acute back pain patients can also try them.
Method: Put Some Old Stuff Under the Spring Bed
The purpose of this method is to prevent the center of the bed from sagging while sleeping, causing the waist and back to sink. Placing a three-layer board between the mattress and the spring mattress can solve the problem of sagging.
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