My Back has gone!!

Thursday, 09 December 2010 17:48

If you find yourself in that scary place of your back 'going' or as it’s known the Acute Locked Back here's a few things to do:

• Visit your medicine cabinet and locate some painkillers and an anti-inflammatory/ Ibruprofen - if you can take them!, (If the pain is acute then speak to a pharmacist, your G.P. or NHS direct).

•  If you can get on the floor, then lie on the floor, with your hands on your bent knees and slowly and rhythmically rock your knees forwards and backwards, side to side. (Please avoid pulling hard into the chest, this is a gentle exercise to massage the lowest part of your spine) stay here for a good 5-10 minutes relaxing into the exercise, feeling the tension ease away

•  Then sit in an upright dining room style chair with a pillow under your bottom and one in the small of your back and relax into the chair.

•  Repeat the exercise every hour or two, but if you cannot get on the floor then do the exercise on the bed, until you feel you can get on the floor.

• Cancel the rest of the days schedule and stay within the limits of your home, as this will help your back to recover faster. If you are working from home, really make an effort to do the exercises every hour to counter the loading effects of sitting.

• Avoid Hot bath’s or showers, as this often increases the inflammation on the first day of the back 'going', it is fine to do this after the first 24hrs, as long as you can get in and out comfortably

• If all the above is working, then book in to see your physiotherapist on Day 2 or 3.

The most important point is prevention is better than cure. If you don't listen to the twinges of pain and get your back assessed and treated, then it will stop you in your tracks.