How to Take Care of a Hurt Back

What kind of mattress do you have and how old is it ?
This may help more that you think. I had trouble in two places in my back, I loved the massage therapist, but it was temporary, it didn't really change until I bought a new mattress. What a relief! The chiropractor and massages started being more and more effective, now I only go once in a great while. Good Luck.

I have done this multiple times. What helps me is to go to the Dr and get a referral to go do physical therapy. I ALSO go to the chiropractor. Then I do my PT exercises and slowly my back gets stronger. Good luck.

I am an avid rock climber and suffer from a "trick shoulder" that I dislocated in a car accident years ago so I totally understand the stash of JIC painkillers that you hope you never need to take again! *hugs*

First: You should only bed rest 1-2 days tops for low back pain. Resting too long will atrophy your muscles and make recovery more difficult. At night, try laying on your side with small pillows propped at your knees, behind your back, etc... (yes, just like when you were pregnant)

Second: Do you have any prescription strength NSAID's? They will work better for your back pain than pain killers will while you are getting up and moving about because they reduce inflammation and swelling. When moving about, slow and steady - if you feel pain but can push through it, then rub some tiger's balm or stick an icy hot patch on it and keep moving. If you get stabbing or wrenching pain, immediately sit or lie down and give in twenty minutes.

Third: Look for well-referenced chiropractors in your area. The pain meds your doctor will give you could end up causing more harm than good since you need to keep all the padding you have left on those fragile L2 and L3 points. A chiropractor can help provide pain management while you are stretching and strengthening your way back to normalcy. Mine also has extensive specialties in reiki, acupuncture, and body manipulation so she is my bestest friend when I get an injury.

Also, While I totally recommend using a Chiropractor - the area you are hurting in is known for symptomatic ties with a variety of disorders and diseases. Checking with your Dr. to rule out Lupus, MS, degenerative bone disorders, etc. will ease your mind and ensure that you have the right treatment.

Hi R.,
So sorry to hear about your hurt back. I am a massage therapist, and it sounds like massage may be very beneficial for you. Not only for this particular injury, but also to help avoid future injury since you lead such an active life. And once you have an injury, you are more prone to having a future injury to that area. I work in a chiropractor's office, and so I see a lot of lower back injuries, and have been able to help a lot of people. A combo of chiro and massage may work wonders for you.

If you haven't been already, I would strongly suggest icing your back. It sounds like it may be inflammed. Ice for 10-15 min at a time. If that doesn't seem to be making much difference, try heat, but not for more than 10 min at a time.

Good luck! Let me know if you have any other questions about my suggestions :-)

~J.

R., Have you tried chiropractic care? I only ask because you haven't mentioned it. I've had trouble with my back in the past and still have occasional flare-ups (carrying kids for nearly 20 years will do that!) and have found chiro to be a huge help. If you can, ask for recommendations, see if your Primary Care provider can refer you, or ask for physical therapy. I've read enough of your posts to know you are a busy lady, and perhaps chiro+massage treatments can help. You have my empathy--I know it can hurt a LOT. Best of wishes and good thoughts your way....

I agree with chiropractic care...also, I think there's something to be said for the muscle relaxer/pain reliever therapy. When our backs get outta whack, we do that along with alternating heat pad/ice pack therapy. 15 minutes of each for 2-3 rounds at a time-in the barcalounger, of course. If you can take a day to just do that stuff, and keep yourself comfortable...

Good luck~Mary~

MD's arent't trained to know how to treat the spine. Go to a chiropractor. They spent 8 years learning about how the muscles, nerves, and discs all work together. My family sees Dr. Justin McCormick at Planet Chiropractic in Mill Creek, and I'm sure Seattle is full of equally wonderful chiro's.

Blessings on your healing!

I got hurt when I was 19 (with a 30% disability) in a car accident and the only think that has kept me pain free mostly is either a chiropractor or a massage therapist - especially a cranial sacral massage therapist for me but maybe any massage therapist will do you just have to check them out.

It is worth it beings the pain killers are hard on the liver and really not conducive to a good healthy body.

N.

Chiropractor, massage therapist, or accupuncture. These are the things I would recommend trying first. The Chiropractor should take xrays first and you will know more about the injury from that.

Good luck to you.

I went to the chiropractor after I pulled my back when my son was like a yr old he was in the tub I went to get him ended up crawling on my hands and knees for a frew days I was in so much pain.I took Motrin for pain and swelling used ice packs alternating between heating pad.Try not to lift anything or go above your head for a few days.Limit your chores...Rest as much as possible take warm to hot baths with Epsom salt.I have a bad back it hurts like crazy but can't go to the dr like I would like to go.Only if i'm on my hands and knees...

Chiropractic has made a big difference for me and it's much better than being drugged IMO!

I have had back problems for almost 20 years, as have both of my parents, all from various injuries. The basic rule of thumb, is 3 days. It takes 3 days for a back to get better, even if you see a doc or chiropractor. Its been my experience, that going to the doctor is a waste of time unless you have actually done something that needs surgery or a prescription.

Personally, I would find a chiropractor and see them asap. Then, I would do what they say, which is probably stay in bed for a couple of days. Massage will help a lot, but not by itself. If the bones are out, then they probably won't go back in very quickly by themselves. Good luck, I know how bad that can hurt.

Hello R.,

I'm going to sound like a parrot here, but go to a Chiropractor ASAP! The sooner you start getting adjusted, the better you will feel and start to truly heal. The meds you are taking are just covering up the symptoms and are NOT healing you, not to mention the damage being done to you liver and kidneys that have to filter that junk out of your body. Massage (Deep tissue, not the Foo-Foo feel good kind) will probably help in conjunction to the Chiro.

Good luck!

Didn't read your prior posts but did anyone suggest a Chiropractor? I LOVE mine! I have problems with my L4 and L5 and also a birth defect and another problem. I don't believe in pain meds and the chiro has really helped. If you don't have insurance, many have "cash" plans that are less than a co-pay would be anyway. Oh, and my chiro always says that although heat "feels better", cold is what really works. Good luck!

Definitely alternate heat and cold. Ice should always be last, and no more than ten minutes. I've been in more accidents than I care to admit, and when it was worst I had an MRI and lidocaine injections (never cortisone!) with dr. David Cassius on broadway by Swedish. On a regular basis when I have problems I see a fabulous chiropractor in west Seattle, but know a ton of them so if that's too far for you let me know! I also do massage therapy and on occasion acupuncture. But chiropractic is the most consistent thing that has helped me. And my husband, sister, dad, grandpa, and most of my friends!

I didn't personally care for pt. Physical therapy is usually best once the inflammation is gone and any disc problems are on their way out, you don't want to strengthen muscles around a disc that is out of alignment, because that will keep it out of place. My favorite physical therapist did some craniosacral work and was pretty unconventional, she's in Edmonds.I do medical billing so again I know chiros all over Seattle, let me know if you need one in your neighborhood!

You don't want to mess around with your back, your spinal cord houses your nervous system, which controls all bodily functions. So if there is any disc subluxation, or worse, herniation, you risk nerve impingement or damage. Hope you feel better soon, I've been there! :(

T.

Try not to sit or stand for too long. Its best to do bed rest (laying on your back with knees bent or laying on your side w. pillow in between your knees) for the first day or two and after that, light exercise such as slow walking. The walkings going to hurt but after the first day or two, bed rest will slow down your recovery b/c it'll allow ur muscles to weaken. I have a bad back so I know how much it sucks to have your back go out. Sorry..get well soon!

My Hubby has back problems in the small curve of his back... per his Doc... take Advil or an anti-inflammatory pill. There is also prescription...

Next, the "Phiten Titanium" patches also helps too... athletes use it too.

Then, he applies cold packs, then warm packs to his back.

Then, I also massage his back... using Tiger balm.

Sitting... is actually very straining on the back. I suggest instead, using a BIG exercise ball, to sit on... much better. Actually very comfortable

Next, be VERY careful of what back exercises you do... because, for some, doing curved back exercises will make it worse. ie: cat arching of the back while on your hands/knees, or curling up into a ball type exercises.
For others, doing exercises that are arched in the opposite direction is worse. ie: laying on stomach and lifting up your upper torso via your hands/arms so that your back arches backward.
Depending on what is wrong with your back... then you would do the specific exercises.... or not.

Using anti-inflammatory like Advil is important... otherwise the inflammation causes friction on your nerves etc. Making it worse.

Also, just resting.
Or use a back brace to provide support.

good luck,
Susan

Do you have magnesium? It is a natural muscle relaxant, and helps calm our nerves a little too! Not only that, it also balances out the calcium in out bodies. If we take too much calcium (many women do, as we are always told to take calcium for our bones), it can build up, my naturopath told me. Magnesium helps balance it so it doesn't remain in excess. You need a quality product, go through a nutritionist or check labels at health food store. Look for things like "assay tested" to prove it's potent and standardized.

All of the advice you've been given is great, but the long and short is that you need to go to a doctor to find out what the problem really is. If it's muscular, you probably need heat, if it's inflammation, you need ice. If it's a herniated disc, it would be treated differently than if it's just your muscles in spasm.

I pinched three nerves in my lower back last year and it was excruciating. It was almost a full year before I was back to normal, and it's still very fragile.

Good luck. Hope you're better soon.

I've had a lot of back problems, including scoliosis and 2 surgeries for herniated discs.

A few exercises that might help are: lay on the floor, pull one knee to your chest, wrap arms around the knee and gently pull tighter to your chest. Then do it with the other knee.
Both knees to the chest and rock side to side slowly and gently from your hips.
If you are watching TV, lay on the floor, and put your legs from knees down on the couch. 90 degree angle from hip to knee and then from knee to ankle.
Sitting in a chair, put one ankle on top of the other knee. Grasp your ankle and gently pull i toward your hip. Switch and do the other side.
See if your doctor will prescribe muscle relaxers and a round of steroids. (and of course pain meds)

Alternate heat and cold.

Good luck!

It really depends on the extent of your injuries.

Resting your back (if something is sore and pulled) is a good idea, but too much sitting won't do your core any good. My husband had pretty significant back issues, and his doc prescribed core stretches along with LOTS of swimming (non-impact exercise). He wasn't even allowed to walk much at that point. But you need to do exercises to build up your core and strengthen your back muscles.

I would really suggest being evaluated by an expert. He/She can tell you what is going on and help most. Anti-inflammatories will also help with the swelling and inflammation (Ibuprofen, not Tylenol).

Hi R.,

Everyone is right about alternating the heat and cold. Heat relaxes muscles, cold is an anti-inflamatory.

Make sure you have enough lower lumbar support. If you need to put a small pillow, rolled up blanket or towel befind your back do that.

Are your muscles in spasm? When my back goes out (as it often does) and my back goes into spasm, any slight movement is excruciating and my muscles all spasm at one. It's almost like being immobile.

I know you don't want to be drugged out to your eyebrows but I am going to encourage you to take an 800 mg ibuprophen (or 800 mgs worth of over the counter) and a muscle relaxer. I use skelaxin specifically because it doesn't make me drowsy or loopy. It also doesn't have interactions with a lot of other drugs. I only say the muscle relaxer because the longer your back is in spasm, and the more the other parts of your back are compensating (because some part of your back has to do the job of holding up and balancing the body - even when sitting) for the injured area, the greater likelihood of it getting worse. Then not just the lower back, but now the upper back will start to hurt and protest.

If you do the ibuprophen and muscle relaxer, you shouldn't need the pain meds (which definitely made me feel loopy).

Change postitions when possible. Sit with your legs elevated and a pillow underneath your knees in order to straighten your spine. Stetch as much as you can, but don't try to do to much or you could further hurt your back. Make a figure 4 with your legs and pull the leg that is supporting the ankle of the opposite foot toward your chest. Do 15 seconds on each side.

Hope this helps.

L.

When I used to hurt the muscles in my lower back, I was younger so I usually went to the doctor just to make sure it was just muscle and I could keep going. I did gymnastics then I usually had about 2 weeks to go until the competitive season was over, so I would still practice and just not overdue it and then would rest for about a week with no major arching movements after season. I used heat a couple of times a day, heating pad or the wraps are great for about 15 minutes at a time to help relax the muscles. I also took Tylenol and Aleve together, not necessarily recommended for long term use and I always talked to my doctor about it first. I also didn't have any ligament or tendon damage, so that may make a difference. As soon as I could I took a week off from jarring movements. I have found doing some stretching does help and trying to use good posture keeps you more comfortable. With more damage you may need more rest just to give everything a chance to heal. Also once you are healed maybe some strenghten exercises for your back. Good luck and hope you are feeling better soon.

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