Q. Can you provide some simple instruction on how I can ease my lower back pain. It seems like when ever I perform certain types of manual labor, my back gets stiff, aches and feels swollen. I don’t have the money to buy high tech stuff to ease my pain. What would you recommend as a natural solution?
A. This is the best advise I can give you for a natural back ache ease solution. Since you didn’t specify chronic vs. Acute, I’ll assume your pain is acute as it occurs with certain types of physical activity.
1. “Apply Ice right away. Ice reduces inflammation and pain. Be careful not to use ice for more than 15-20 minutes, every 2 hours. Even though heat is used to ease tension & soarness, heat might cause more swelling in the first 2-3 days.
2. “Place the ice on the painful area in a fanny pack while you are up and moving around. Apply ice consistently as long as you have swelling and pain.”
3. “If you have diabetes or circulatory problems, limit applying ice and heat to 8-10 minutes.”
4. “Take medication as directed. Common medications are acetaminophen (such as Tylenol) and non-steroidal anti-inflammatory drugs, such as ibuprofen (such as Motrin) and naproxen sodium (such as Aleve). In some cases, prescription pain medications may help. It may take 10 to 14 days of taking it as prescribed to be fully effective.”
(Kaiser Permanente Recommendations, Items 1-4)
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Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2007-2008 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for your Free eNewsletter.
