Heat or ice can help in relieving your pain by calming down the irritated nerves and tissues. Use whichever relieves your pain more. Heat can be good to relax tight muscles. Use a wheat pack you can heat in a microwave or a warm hot water bottle. Ensure the heat is a comfortable temperature. Use for at least 15 minutes in a pain-relieving position.
Alternatively some people will find relief from ice treatment. There are many purpose-made ice packs available from the pharmacy or you can also use a bag of frozen peas in a damp towel. The ice pack should be placed over the affected area for 10 minutes. Please be aware that you can burn using ice. Check the skin for ice burns and never place directly on bare skin.
Discuss this with your doctor or pharmacist. Tablets can make your pain more manageable, and you may need to try different tablets to find one that suits you.
It is important to find a comfortable position in which the pain reduces. This helps calm down irritated nerves and tissues. How often you lie and for how long depend on your symptoms.
Below are some suggestions that commonly help, find the one that suits you best:
Ensure your mattress is firm but not too hard. If you lie on your back you should be able to slide your hand into the small of your back fairly easily. If it is too easy the bed is too firm and if you can’t get your hand in, the bed is too soft. If you find your mattress is too soft you may benefit from placing a board under the mattress. If you find the mattress is too hard, place a thin duvet over the mattress to make it softer.
If you sleep on your side place a pillow in between the knees to keep your back in a neutral position.
When getting out of bed, roll onto your side first, push up with your arms and bend the knees, and swing the legs round so as not to strain the back.
It is not advisable to sit for anymore than 20-30 minutes before standing/stretching or walking about. Try to sit on a firmer chair rather than on soft sofas. To support your lower back roll up a towel and place it behind you at a level that feels comfortable. If you are watching television or at a computer, ensure you are directly in front of it to reduce prolonged twisting of the spine in one direction.
It is important to PACE your activities. This means to be guided by your symptoms and build up activity slowly. Keeping fit is very important to take care of your back. Activities that can be beneficial are brisk walking, (start slowly and build up your distance) cycling, aerobic activity, swimming, pilates, yoga, tai-chi etc. Find the activity that suits you best and that you enjoy!!
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