A Giant Pain in the Back

This post is meant to share what I have learned based on my own experience.  It is in no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new healthcare regimen.  Never disregard medical advice or delay seeking help because of something you read on this website.

For almost two weeks now, I have been dealing with back pain. Over the past few days it has become much worse. In fact, I have a doctor appointment today so that I can hopefully get some answers and some relief. 

Thanks to normal wear and tear on the spine over a lifetime, it is not unusual to experience back pain in midlife.  There are things we can do to reduce our risk of developing back pain or injuries : regular exercise to strengthen back and core muscles, watching our posture, and maintaining a healthy weight to name a few.  But what if you feel that sudden twinge or a dull ache in your back?  Here's the advice I have found helpful the past couple of weeks:

• Gentle stretches

I know... it's hard to imaging doing stretches when your back hurts every time you bend or twist.  But gentle stretches such as child pose, cat-cow stretches, knee to chest stretches,sphinx, or lower back rotations can ease pain and prevent further discomfort.

• Over the Counter Pain Medication 

Acetaminophen, or NSAIDS such as  ibuprofen, or naproxen sodium can help relieve mild to moderate back pain.  However these can have serious side effects if taken for a long time or at high doses, so talk to your doctor if the pain continues for more than a few days.  (I have to be especially careful with NSAIDS because of my stomach issues caused by GERD.) 

Topical treatments such as patches, creams, or ointments may also help to relieve discomfort. 

•  Hot and Cold

Applying ice packs to the area can reduce pain and inflammation. Apply it for 20 minutes at a time, several times a day.  Especially during the first few days

A heat pack or heating pad helps to relax muscles and increases blood flow to the affected area. 

• Change your shoes

Time to set aside those cute flats, or especially the sassy heels and give your feet over to some comfortable, supportive shoes.

• See Your Healthcare Provider

If your pain isn't improving with at home care, it's time to see your doctor.  They can check how the pain is affecting your daily mobility, order any needed tests or imaging and help decide the best course of treatment for your situation.  

Hopefully you'll never need these tips.  And hopefully, thanks to them and my doctor's advice- I will be on the mend very soon!