Managing Back Pain. What to do when you’ve put your back out.

It’s such a common call “I’ve put my back out – can you come over now to fix it?”

Acute back pain causes a spasm in the lower back that is just horrible. You may feel a sharp pain down one leg, up to your shoulder or both. Managing back pain can help you feel more in control and ease your pain until you get your next Bowen Therapy session.

There are no hard a fast rules here and I’m not here to ‘diagnose’ the problem but offer some relief tips that work before I arrive to help you with some Bowen Therapy.

So – I have some ideas for you to try and ease the back pain before I can arrive.

1. Don’t panic. It’s a normal response to become worried and frustrated. After all, back pain can stop you in your tracks. It feels like life has come to a screeching halt and nothing will be the same. Even getting your socks on is a major drama! This is time to remember that it isn’t going to last and to ……
2. Relax! Life your old life will return, and this is also your life right now, it hasn’t stopped – just taken a slight diversion. This is your time – read a book, watch a movie, think, don’t think, play Scrabble with the kids – be productive in another way besides working – that will come back soon enough.
3. Lying flat on your back on the floor with your head supported and knees bent helps a lot. Make sure the arch of your back just above your sacrum is supported as well if it doesn’t touch the floor. Lie there for at least 5 minutes and when you get up – roll onto your side and get up from all fours.
4. Alternatively – once again – lie on your back – head supported and place your lower legs on a chair that has been pushed right up against your butt. Your hips and knees will be placed at right angles – stay there for about 5 minutes and roll onto your side to get up. Both of these exercises will allow your sacrum to balance out by putting gentle pressure on it.
5. Another wonderfully simple stretch while managing back pain is to lie on your back with your head supported on the floor and bend your knees. Rest for a bit – then bring your least painful leg up and grab it by the knee (once again – make sure it’s bent). Pull your knee towards the same side shoulder as far as possible without pain and then towards the opposite shoulder – hold for about 30 seconds and gently drop it down. Repeat for the other side – gently and with the least amount of pain. Lie quietly for another 60 seconds allowing the lower back to rest and relax – then bring both knees up to your chest and hold with your hands for 60 seconds or more  – bringing your head to meet them if possible – and then lower them again…..and relax. Roll onto your hands and knees to get yourself up.
6. Support your back at all times when sitting – whether on the lounge or chair. Place a cushion, pillow, or towel behind your back wherever feels the best, and get yourself comfortable. And relax.
7. A hot-pack can bring relief as well and if you add a good heat rub it can be magic – I have found the best liniment to be Ice Blue Rub by DoTerra – simply amazing and fricken HOT! Magnesium Cream can also be very helpful.  It also helps to heal the muscles while numbing the pain.
8. Walking is a great thing to do when your back is out – the important thing is to stand up as straight as possible, pull yourself up by feeling as though there’s a pendulum straight down from the top of your head to your feet – stand for a second and get that together – then walk slowly and deliberately, relaxing each step – it will still hurt, but by pulling your butt in and your tummy in your back will feel far more supported. Take your time and don’t run or walk up hills!
9. Drink water!! Rehydrate yourself and rest.

Call me to help fix your back pain!! Bowen Therapy is the best!!