Articles - Work with your back pain!
Nearly all of us are affected by back pain at some time during our lives but although it can make us very anxious at the time, it is rarely serious.
Some symptoms should be taken seriously though and you should see your Doctor as soon as possible if, as well as the pain, you have:
- Difficulty passing or controlling your urine, or impotence
- Numbness or pins and needles around your genitals or back passage
- Numbness, pins and needles or weakness in both legs
- A feeling of being wobbly or unsteady when standing or walking
If you have severe pain which has gradually got worse over several weeks and won’t let you get to sleep, or if you feel generally unwell in yourself, you should also see your Doctor.
Be reassured that most back pain settles very quickly and the following tips will help you to get back to work and normal activity as soon as possible. All of the advice below is based on up-to-date research as well as many years of experience in treating back pain.
What can I do for the pain?
Simple pain killers that you can get ‘across the counter’ and might take for a headache can be just as helpful for back pain. Ask your Pharmacist for advice.
Don’t forget the ‘old fashioned’ remedies like an ice pack or a hot water bottle to help to ease the pain. Both can be helpful but some people respond better to one than the other. Lots of people find a hot shower played on the back or a warm bath eases the pain. Take care with the bath if your back is tending to ‘twinge’ with muscle spasm though, as you might find yourself stuck when you try to get out. Make sure some help is at hand.
There are lots of lotions and gels on the market that can be rubbed into the area either by yourself or a willing family member or friend. The ‘rubs’ often make the area feel cold or warm, or they may contain painkilling or anti-inflammatory drugs. Again, ask your Pharmacist for advice.
Should I lie down or keep moving?
It is so important to keep active and to carry on as normally as possible.
It’s fair enough to avoid heavy lifting and carrying shopping etc., until your pain settles, and if you have to drive a lot, take frequent breaks and walk around to stop your back being in the same position for a long time.
The same is true if you have a sedentary job; wriggle in your seat and stand up and do a few backward bends to stop your back getting set in the same position.
What about treatment?
© Kesson & Atkins 2005
It’s true that the back pain will usually settle with time
and by keeping as active as possible but manual treatment, including
manipulation, can help the pain to go more quickly, especially
if you seek help in the first few days or weeks.
Manual treatment is given by Chartered Physiotherapists, Registered Osteopaths and Registered Chiropractors. Make sure whoever you see is properly qualified and recommended to you – and don’t be afraid to phone up first to ask for a general explanation of the type of treatments given.
What about work?
Try to get back to work as soon as possible, even if you still have some back pain. The longer you stay off work the harder it will be to get back and it’s easy to lose your confidence. Most people are back to normal activities, including back to work, by about six weeks but improvement usually happens well before that.
Even if you can’t get back to work straight away, do try to keep active, gradually going for longer walks in good shock absorbing shoes or trainers; swimming or exercising in water.
You may want to discuss your problem with your employer and your occupational health department or health and safety representative (if you have them), right from the start, so that they can be aware of your situation.
If you have not returned to work by six weeks, it is most important that you should talk with your GP, Physiotherapist and employer to be able to discuss a realistic plan with goals, to get you back to work as soon as possible. A temporary change to the job or your hours of work may help to get you back or you may need special equipment, seating or rearranging of your working area, which will also aim to avoid recurrence of your back pain in the long term.
Follow this advice and get your back working again as quickly as possible!
Dr Elaine Atkins