Use Alternate Heat With the Stretching – It is not uncommon for muscles to spasm or get tight due to back injuries. Because of this you might experience quite a bit of back pain. If you have chronic back pain many Brisbane doctors and chiropractors will suggest a variety of different things that you can do to try and help relieve some of that pain. For example a few tips on stretching your back muscles is given below:
- Take your time make sure you slowly and gently stretch your back muscles.
- You should never try to force the stretching past mild tension.
- Hold the stretch for 10 seconds.
- You should never bounce the stretch.
- Make sure that you relax between each stretch.
- Try and repeat the stretches several times a day.
Often times for those patients in Brisbane they may have back pain for weeks or even months at a time and if that's the case you may want to try some of the following suggestions.
Most tight muscles and even sore joints will respond pretty well to heat such as a hot bath or shower or the use of a heating pad. The warmth will relax the muscles and then increases the blood flow which then helps to ease the pain. If you also then include a gentle stretching of these muscles after the application of heat, it should even reduce the pain even further.
Make Sure to Avoid Harmful Activities – As soon as there is an injury, your body actually starts the healing process. You can help your body along by avoiding any kind of activities that could make your back and back pain even worse. Below is a list of activities you should avoid when you have a back injury.
- Loading and unloading items, including groceries
- Try to avoid picking up children if possible
- Raking or vacuuming
- Laundry and doing dishes
All the above can actually wreck havoc on an injured back.
Consider Getting a Massage – A nice gentle back massage can help to relax your tight and sore muscles and it will also help to open up your blood vessels and flush out any waste products building up. Massage will help get rid of stiffness and will most definitely reduce your back pain.
Make Sure You Have Good Posture – Even though your couch or recliner feels comfortable very few of them are truly designed with the health of the back in mind. So, when sitting with back pain do your best not to slump or slouch. Bad posture is going to put more stress on your muscles and the ligaments and disks in your spine, this in turn can lead to improper healing of the back and could even increase the pain.
Try to Keep Moving – Sure, rest is needed to help the healing process but too much can actually make the back injury worse. If you lie around too much you will then rob your spine of its good health. When you have a simple or moderate back injury a couple of days of inactivity is fine, but even just a few days of inactivity can start to make the muscles lose their strength and begin to atrophy. The longer you stay inactive the more the muscles lose. So it is advisable to sit for a bit, stand for a bit, and even walk a little if you can and then resume lying, just try not to be lying down all the time.
If nothing seems to help then it is probably wise for you to see your local Brisbane chiropractor to see if there is something more serious going on than just a minor back injury.