Understanding your pain
It is important to understand your pain. Back pain is rarely the result of serious injury or disease. If you are concerned about your symptoms visit your Osteopath or your Doctor who are trained to diagnose the causes of back pain. Here are some simple and effective methods of pain relief which you can use at home. Remember these are not going to alleviate all of your pain but should help to reduce it to a manageable level and help you get through the day!! When really acute try to use combinations of the below, establish an overlapping 4 hourly routine eg. Painkillers, 1 hour later some gentle exercise, after 1 hour ice pack or contrast bathe, then after 1 hour try some biofreeze. Returning to painkillers (checking directions on the box to ensure dosage) in this ways a little help every hour can make the pain more bearable.
Movement and rest: When your pain is acute we recommend modifying your activities to avoid pain,BUT keeping as active as you can in a pain free range. Gentle movement encourages the flow of tissue fluid around the injured area helping to heal, supplying repair proteins and removing waste products. Movement and exercises should not be strenuous or painful remember to relax and breath.
Your body produces most of the hormones which effect repair when you are relaxed. Therefore allowing your body plenty of opportunity to sleep at night (if necessary use pillows to prop in a comfortable position), and to rest during the day will benefit your recovery time. Try to remain positive and don’t expect your body to recover immediately.
If you are concerned at all or need further information please call us on 01453 832515.
Pain relief at home
Ice packing: Place an ice pack, wrapped in a tea towel, over the affected area. Keep it in place for 10 minutes. This works by reducing inflammation and slowing the conduction of pain signals along the nerves. Ice is effective for all strains and bruising during the first 48 hours.
Hot and cold: After 48 hours, use an ice pack for 5 minutes followed by a heat pack for 5 minutes then return to ice. Repeat this 3 to 5 times always starting with ice and ending with ice. This is called contrast bathing and works by reducing inflammation then flooding the affected tissue with fresh tissue fluid then reducing the inflammation again- promoting healing and repair.
Heat treatment: Heat can be effective for relieving muscle spasm. Apply to the affected area for 10 minutes. However it may aggrevate strains by increasing inflammation, therefore use after 48 hours or contrast bathe as above.
Pain relief gel: Biofreeze is a cooling gel which provides temporary relief from muscular and joint aches and pains. Apply to the affected area up to 3-4 times per day. You can purchase Biofreeze through us at The White Practice, please ask at reception.
Pain killers: Paracetamol should be the first painkiller to use for aches and pains. Stronger pain relief can be obtained from Codeine but with greater risk of side effects. Always read the directions on the packet, if you are concerned or if you are taking other medication speak to your Doctor or Pharmacist before taking medication.
Non-steroidal anti-inflammatory drugs NSAIDs eg Ibuprofen act as pain killers by reducing inflammation, as such they can provide effective pain relief from physical strains. However for full effect they need to be taken for 3-5 days. NSAIDs should be avoided by those suffering from cardio-vascular disease and irritable bowel disease. Always read the directions on the packet, if you are concerned or if you are taking other medication speak to your Doctor or Pharmacist before taking medication.