Content

• To step
• Method 1 of 2: Try lifestyle strategies
• Method 2 of 2: Try medical strategies
• Tips
• Warnings

If your back is injured, either at work or otherwise, it can be a grueling and difficult condition to recover from. However, with the right lifestyle adjustments, plenty of rest, and appropriate medical care, you can give yourself the best chance for a full recovery. Note that if your back pain persists or does not get better soon after the injury, it is always best to go to the doctor for professional advice on what steps to take next.

To step

Method 1 of 2: Try lifestyle strategies

1. Assess the first damage. This can be difficult when the pain pulses up and down your spine, appearing to come from all parts of your back; with an injury, however, there is one main area of ​​pain. Press gently along your back with your fingers, starting at the lower back and moving up from there. You may need someone to help you with this; some areas of the spine are difficult to reach.
   • Assess the type of pain - notice if it is dull and nagging, sharp and stinging, burning, or whatever other "descriptions" you can come up with for your pain. Keep track of this for a few days after your injury to see how the pain develops.
   • For an appropriate base value, you do not rate the pain on a scale of 1 to 10, with 10 being the worst pain you have ever had. After a few days, you repeat this evaluation. You can indicate this every 3-4 days to see if there is an improvement. Research shows this is an appropriate way to monitor your current pain level.
   • If you do eventually need to see a doctor because of your back pain, information about the intensity of the pain and its progression (improvement or worsening after the injury) can be very helpful in establishing a diagnosis and treatment plan.
2. Be aware of "alarms" that require immediate medical attention. If you are in so much pain that you cannot walk or that you can hardly feel your legs, have someone take you to the hospital. Don't try to go there yourself. If your back condition gets worse and at some point you find yourself unable to move yourself, you may get stuck somewhere along the way and end up in a dangerous situation. You may also want to see a doctor immediately if you experience the following symptoms:
   • A numbness in the pelvis or lower back and the area around it.
   • Sharp pain in one or both legs.
   • Feeling weak or unsteady when trying to stand, or suddenly lowering your legs while standing or bending over.
   • Problems controlling your bowels or bladder.
3. Make sure you rest. In case your back injury is not severe enough to require hospitalization, take some rest time at home to see if the back pain subsides. You may want to spend the first few days in bed until the pain has eased. Watch a few DVDs or some television, read some good books, and try to enjoy yourself. Don't stay in bed for too long, as this can make your back stiff, which can slow down the healing process.
   • Note that while rest is important initially after an injury, lying in bed for long periods of time can slow recovery. It is best not to rest for more than 24 hours. If you can, get out of bed, even if it's only for a few minutes every hour. Getting back up and running as soon as possible can prevent a delay in recovery.
4. Avoid strenuous activity. Especially during the early stages of your injury, it's important to take it easy and not do anything that will worsen your back pain or lead to any further damage.If necessary, take time off from work and file damages in the workplace injuries. Or, if you can't take "time off," ask your boss for alternate tasks, such as more desk work for a while so you can recover (if your usual work was hard labor or other manual labor).
   • During recovery, avoid standing or sitting in the same position for extended periods if this aggravates back pain.
   • In addition, avoid sports or physical activity that increase the risk of further damage to your back. Consult your doctor for guidelines on when and how to return to normal activity in the safest possible way.
5. Use ice and / or heat. If you have a lot of pain during recovery, try to find relief by applying cold or heat. Ice will help reduce inflammation and is especially effective immediately after the injury has occurred (in case of an acute injury). Heat should not be applied until about three days after the injury, as it may otherwise contribute to inflammation during those early days. However, after those three days, it is effective in relaxing painful muscle spasms and relaxing tension in the ligaments and muscles.
   • To treat your back with ice, wrap a cold pack, bag of ice or possibly even a bag of frozen vegetables in a thin towel and apply this to the injury for 15-20 minutes. Let your skin return to normal temperature before applying more ice. Never put ice directly on your back.
   • If you are still experiencing pain after three days or if your back pain is chronic, you can start applying heat. Try a heating pad, hot water bottle, or heat pack. Again, the heat should not be applied directly to your skin - use a thin towel or possibly a T-shirt to wrap the heat source to protect your skin.
6. Check how long you have been suffering from the injury. There are two types of back pain: acute and chronic. Acute injury that lasts for a few days and then goes away is best described as "coming and going." Symptoms are often fairly intense and heal in about four to six weeks. Chronic pain is more of a persistent pain that can last anywhere from three to six months or more.
   • Especially if your back pain isn't going away, it's important to see a doctor sooner rather than later. Medical studies have shown that faster intervention by your doctor can help prevent an acute (temporary) injury from turning into a chronic (long-term) condition.
7. Optionally, opt for physiotherapy and / or massage. Especially if you have a muscle injury that affects your back, physiotherapy and / or massage can contribute to a faster recovery and reduce pain. You may be able to get these types of treatment reimbursed if it concerns a work-related injury.
8. Find a chiropractor or an osteopath. Sometimes an "adjustment" of your back is necessary in order to recover. It is an excellent idea to make an appointment with a chiropractor or osteopath for an assessment if you notice that your back pain is not getting better on its own.
9. Adjust your sleeping position. If you are experiencing persistent back pain, it may be worth considering purchasing a new mattress (if you are uncomfortable with the current mattress). Another option to consider is sleeping with a pillow between your legs. For some back injuries, this can reduce the strain on the back while sleeping and thereby also relieve pain.
10. Pay attention to correct posture and lifting techniques. Once you return to your normal daily activities, you will need to pay attention to proper posture. Keep your back straight while sitting, take frequent breaks and get moving at least once every 30 to 60 minutes. When you get out of bed, make sure you use the right techniques. To start, lie on your back and keep your knees bent and your feet flat. Then roll onto your side, slowly moving your legs across the bed. From this position, use the arm leaning on the bed to slowly rise up to a sitting position. When lifting, make sure to use your legs. If you are going to lift something, make sure you keep the weight close to your body at all times.
11. Have a gradual recovery plan. The most important thing in recovering from back pain is a "slow but steady" approach - in other words, don't go back to work or resume activities too soon because you don't want to cause further damage. Talk to your doctor and / or physical therapist or other health professional about gradual return to work and other activities.
12. Check if there is compensation for work, if this applies to you. If you have sustained a back injury "from work", you may be eligible for financial compensation to cover lost time at work, as well as all medical treatments, medications, and physical therapy sessions. It is definitely worth the research, as it can cover a significant portion of the cost of a treatment.

Method 2 of 2: Try medical strategies

1. Take over-the-counter pain relievers. For moderate back injuries, Acetaminophen (Tylenol) and / or Ibuprofen (Advil) can help control pain and inflammation. Both are available over-the-counter from pharmacies or drug stores. Follow the instructions on the bottle for the correct dosage.
   • Robaxacet is another pain relief option that also relaxes the muscles. If your back pain is the result of a tense or injured muscle, this is probably the best choice for pain relief as well as a speedy recovery.
2. Consult your doctor for prescription painkillers. If you have had more severe back injuries, then you need stronger painkillers. Interestingly, medical trials have shown that controlling pain in the early stages of the back injury is key to optimal healing. This is because chronic back pain forms a neurological pattern in the central nervous system, making it more difficult to get rid of the longer you suffer from it.
   • Stronger prescription painkillers include Naproxen or Tylenol # 3 (Tylenol mixed with Codeine).
3. An injection. Depending on the specific type of back injury, an injection (usually a corticosteroid that fights inflammation and pain) can sometimes be very helpful. Talk to your doctor or naturopath about "prolotherapy" (which is the "natural equivalent" of a corticosteroid injection) if you are interested.
4. Consider an implant and / or surgery. As a last resort for severe back pain, surgery can implant a device that stimulates your spinal cord to reduce pain, or back surgery if there is anatomical damage that can only be resolved with it. Note that both options are "last resort" only to be considered if lifestyle enhancements, rest, and medications "have not worked".
5. Be aware of depression such as comorbidity with back pain. More than 50% of people with chronic back pain develop temporary or permanent depression in addition to back pain, which is often related to the disability they experience as a result of the injury. If you feel that you are depressed or at risk of developing it, talk to your doctor about guidance and medication if necessary.
6. Understand the possible causes of back pain. Knowing what's causing your back pain can be particularly helpful in recovery. Some of the most common causes of back pain are:
   • Bad posture at work, standing too much or sitting in the same position all the time.
   • Muscle injury that leads to muscle cramps.
   • Degenerative disc disease.
   • A hernia.
   • Spinal stenosis - narrowing of the vertebral canal (containing the spinal cord) over time.
   • Other more rare conditions such as a tumor, fracture or infection in the spinal canal.

Tips

• Take painkillers if you want, but don't become dependent on them.
• It is important to become active again as soon as you reasonably can and within your pain threshold.

Warnings

• Don't do vigorous or advanced stretching exercises with your back injured. This can do more damage than it does good.