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Self Care



Acute Back Pain


Backaches are one of the most common reasons for a visit to the physician. Studies show that four out of every five people in an average will suffer a bout of severe back pain at some time in their lives. Back pain is rarely the result of one incident. Rather, most back problems result from a lifetime of stress or strain to the back a little at a time.

Poor posture, improper lifting habits, prolonged standing, a stressful job, or declining physical fitness can all add up to a bad back. One episode of disabl1 back pain may simply be a cue that y have put more stress on your back can handle.

Weakened or strained muscles o time, are responsible for most back Pal Only about 10 percent of back plaints are linked to pressure O nerves in your back—this type of pai tends to spread more into your or legs.


Before you lift, test the load. Ask yourself: “Is the path clear?” “Can I lift this alone?” Get help if the load is too heavy for you to lift.
Keep a slight arch in your lower back. Keep your back upright as you lift.
Bend your knees with your feet slightly spreaded for balance and stability.
Get close to the load. Grab it safely with your hands placed with the object.
Tighten your stomach muscles and lift, letting your powerful leg muscles do the work.

Self Care :

The most important health care treatment is the care that you give to yourself. If you fail to take an active role in treating your back, a bad cycle can develop. To protect yourself from pain, you may tend to become less active. But if you are inactive, your muscles become weaker and more susceptible to strains or sprains.

Carefully add activities back into your day as you begin to recover from the worst of your back pain. Gradual stretches and regular walking are good ways to get back into action.

Learn safe back exercises like modified sit-ups and low back stretches, and do them regularly.

Take time to relax. Tension will only make your back feel worse.

For acute back pain, you can try these steps for 2 hours, but do not exceed the recommended daily dosages for any of the medications listed, Also, this method is suitable only for adults.

Apply a heating pad or hot moist towe press to your lower back for 20 minutes switch to an ice compress or massage next 20 minutes. Continue to alternate ht ice for the next 2 hours.

Lie on your back on a firm surface such as carpeted floor with feet on a chair or couch.Your legs should be bent at 90 degrees at the hips and knees as if you were sitting in a chair. Roll to one side with your legs still bent when you need to apply ice. The heating pad or warm towel should be as flat as possible. Slide it under your back and bottom while your legs are on the chair.

Every 15 minutes, draw one knee to your chest and hold it there for 15 seconds. Repeat with the other knee.

Signs that needs care :

  • Weakness or numbness of a lower limb.
  • Paralysis, confusion, or shock.
  • Back pain and temperature of a level you believe to be a fever.
  • Back pain and nausea, vomiting, or diarrhea.
  • Back pain and painful or frequent urination, menstrual bleeding, or stomachache.
  • Pain traveling down leg or arm.
  • Pain is Worse rather than better after 3 days.


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