It’s moving day and your helpers haven’t arrived yet. So, you decide to get started and carry the couch to the truck yourself.
As you place it in the truck, you feel a pain so sharp it hurts to stand up straight. It also hurts to sit. Now what?
When you do feel such pain in your back, not all hope is lost. There are a few things you can do at home to help ease your discomfort and avoid high medical bills. However, if your pain lasts for more than two days, you drag your feet when you walk or have a loose bladder, see your doctor.
Take a painkiller and take it easy
Painkillers, a gentle massage and bed rest are the best for back ache. No aerobics, jogging, tennis… until the pain is gone. All you need to do is lie on your back with a pillow under your knees or on your side with a pillow between your knees.
Don’t get too comfortable
Too much bed rest can make your road to recovery longer than necessary. Try to get out of bed as soon as you can even just for short periods of time.
Stretch your back gently
Gentle stretching can you get your muscles back in shape. Here are a few stretches you can try:
- Sit on the floor and bring your knees to your chest. Hold this position for about 10 seconds. Release and repeat twice
- Lie on your back on a firm surface. Place your hands beneath the small of your back. hold for a couple of seconds. Relax and repeat four times.
- Sit up straight in a chair. Raise both feet about 3cm off the floor at the same time. Hold for about 7 seconds and repeat.
- Lie on your back with your rear end close to the wall. Lift your legs and pace your heels against the wall. Don’t bend your legs at the knee. If your legs are bending, move back from the wall. Hold this position for about 15 minutes and repeat every day. As your hamstrings loosen, you’ll be able to move closer to the wall.
Simple exercises and stretches can help you feel yourself again. Just try to start slowly. Even after your back is pain free, try to avoid exercise that requires bouncing and jerking movements. Walking and swimming are great exercises for a healthy back as they reduce the amount of stress on your muscles.