While many complaints will clear up given time and rest there are some, including your back, which will probably need some professional attention.
But if you can’t get to your physiotherapy double bay appointment straight away here are some tips for helping manage your sore back at home.
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Back Care
The very first thing that you’re going to need to do is stop any physical activity that’s adding pressure to your back. That doesn’t mean you remain motionless and some gentle movement may well help stop your back from seizing up.
Then you’ll want to start applying ice to the affected area for the first couple of days, followed by heat. Carrying out this process this way round will firstly help reduce the inflammation and then deal with some of the discomfort.
Next you’ll need to think about how you’re sleeping. Often, even if you’re lying on your side, the twist in your body may be enough to render your position uncomfortable. If lying on your side doesn’t feel comfortable then try sleeping with a pillow between your knees. This tip is also makes sleeping much more comfortable while pregnant too.
If you naturally sleep on your back and it doesn’t cause you any pain then continue but consider putting a bolster pillow under your knees to take pressure off your spine.
If you think that your office chair is the cause of some of your discomfort take measures to change it or add a back support. Whatever you do, don’t ignore the pain or allow it to get any worse.
Your Physio Appointment
When you do finally get to your physiotherapist, you can expect them to carry out a hands-on assessment of your back and get from you a verbal history of when it first started.
In terms of treatment at the clinic, your physio will probably manipulate your spine and joints a little and come up with an active treatment plan for you.
This might include a series of stretching to release some of the tension in various joints and muscles. It might also include some exercises to strengthen muscles in one area that support your back. This will then take off some of the pressure and relieve some of the pain.
Your lifestyle and overall fitness will be taken into account. If you experience stiffness and pain because you are carrying a little extra weight then your physio might recommend a gentle exercise regime to help you become more mobile and help your cardio function.
Whatever it is that’s caused your pain, it’s time to take action. While it’s easy to say that you’ll sort it out tomorrow, you run the risk of it getting worse so get yourself booked in and start by making some adjustments in your own life.
You might be the one that keeps it all together but this is one of those times when it’s time to put you first.
This is a collaborative post.
