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Principles to follow when your back is sore

 

one


 

Acute (Days 1-7)

  • Ask yourself “what have I done and do I need someone else’s help?”
  • If you have had an accident or acute injury, it is best to seek help
  • If you are concerned you may have broke something or need some medication to deal with intense pain: SEE YOUR DOCTOR
  • If it is not an emergency, but you need help with pain, function and mobility: SEE YOUR PHYSIOTHERAPIST FIRST, not your doctor
  • If you determine you don’t need help just yet, but your back is acutely sore:
  • Lie down on your back on a firm surface and ice your back for 15 minutes at a time every hour you are able to for the first 3 days
  • Start doing gentle pelvic rock movements to help your back from seizing up
  • Start doing gentle hip stretches on your back and pelvic rock movements on your hands and knees
  • Avoid soft couches and beds for the first week
  • Once the intensity of the pain has subsided start using heat and ice for days 3-5
  • Shift to just heat when you feel your problem is more stiffness than acute pain
  • Visit a physiotherapist if the pain has persisted more than a week

Sub- Acute (Days 8-90)

  • Ask yourself “why did this happen and what am I doing to make it worse?”
  • Seek to understand the root cause of your problem by referring to the Why Backs Hurt and discussing what you’ve learned with your physiotherapist
  • Consider how repeated daily tasks like sitting, standing, breathing, walking and lifting may be contributing factors
  • Consider what type of treatment is most appropriate for you:
  • Massage Therapy, Osteopathy, Visceral Release, Craniosacral
  • Chiropractic, Active Release Technique, Spinal Decompression
  • Pilates, Yoga, Basic Fitness, Strength & Conditioning
  • Start to create more body awareness about how you may have been compensating for the pain you have been experiencing for the past week to month
  • Look at your posture and alignment in a mirror
  • Pay attention to how you are breathing
  • Try to note your pain patterns (i.e.
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