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What to do at home for acute low back
pain
1
. Rest in this position as much as
possible |
2 . Apply ice to the sore area of the
back: 30 minutes ON. 30 minutes OFF. 30
minutes ON. |
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AcuScen practitioners are
strongly encouraging back pain
sufferers to continue with a low
back or neck exercise program -
for the rest of their life.
That's because once a person has
a back pain attack, they are
four times as likely to have a
recurrence. Being a past victim
of back pain, the individual
needs to work extra hard to
prevent future recurrences. A
periodic appointment with a
chiropractic physician is also
appropriate to make sure your
spine has proper biomechanical
function and alignment thereby
maintaining normal motion of the
spine and normal flexibility.
A home exercise program can
often be customized for your
specific back problem. These
exercises can often be performed
in your living room floor while
watching TV. Other stretching
exercises can be performed
throughout the day to increase
your spinal flexibility. Just
as a person with a heart problem
needs to watch cholesterol,
diet, and exercise, a person
with a back problem needs to
keep the back flexible and
strong. When posted with a
lifting task, this same person
needs to use proper body
mechanics, or get assistance if
the object is too heavy and
poses excessive risk of
re-injury. |
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PRESS UP:
While on your stomach, raise up
using your arms, to press up and
back as far as possible.
Remember to relax your back as
you press up. Hold for 10
seconds. |
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LUMBAR ROTATION
Lie flat on back with shoulders
on floor and knees bent. Slowly
lower knees together to one
side, hold for 10 seconds and
repeat to other side. (For a
more difficult version, extend
one leg parallel to the floor
while leaving your top leg bent,
and move your arms in the
opposite direction as shown
here.)
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ROTATIONAL CURL:
Keep knees together. Raise left
shoulder toward right knee.
Then raise right shoulder toward
left knee. |
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