This time of year, we see an increase in people coming to see us for new episodes of back pain. These often follow a similar sort of story- carrying heavy bags of Christmas shopping, twisting awkwardly bringing the decorations down from the attic, or falling off ladders putting up festive lights.
If you’re struggling with back pain at Christmas, there are a few simple things that you can do to help yourself recover from an acute episode of back pain.
Firstly- keep moving!
By remaining gently active, you can help reassure those muscles that they’re “sore but safe”. Most back pain is due to mechanical issues- a problem with how something is moving or functioning- rather than due to a serious underlying injury. Remaining active can help encourage normal movement to return as quickly as possible.
Use ice or heat.
Ice is good for drawing out inflammation and reducing heat in structures. Heat brings comfort and increased blood flow to the area which is also good for healing. You could try alternating the two to see which gives you the most relief.
Research shows that most painkillers do not work well for low back pain.
A whole food supplement is a natural, drug-free way to promote recovery. We offer a range of products which contain turmeric, a powerful anti-inflammatory which can help reduce pain and swelling.
Avoid sitting for too long.
This ties in to point 1- keep moving. Sitting or lying still for too long can cause sore muscles to tighten up. Whilst you might feel some relief from not moving, it may mean that pain is more intense when you do try to move. Limit your sitting to a minimum- a maximum of 20 minutes at any one time.
Seek help- the quicker you seek help, the faster you’ll recover.
Back pain is the number one cause of disability in the world. This is due in large part to the poor way in which it has been managed. Chiropractors are experts in helping you manage back pain. Seeking care sooner can ensure that you recover well, and can help speed up your recovery.
Having negative thoughts about back pain can actually make the pain worse, and mean it takes you longer to get better. The people who recover best from back pain are those who try to get on with life as normal, and actively work to get themselves out of pain. Back pain at Christmas can leave you feeling frustrated and anxious, so try not to let those thoughts take over. Meditation and mindfulness based stress reduction techniques can be helpful. Apps such as Headspace can be useful for managing anxiety.
The package of care chiropractors provide is recognised as the gold standard in managing back pain. When you come to see us for a new episode of back pain, our first priority is to provide you with a clear and accurate diagnosis of what’s causing the pain. We’ll work with you to get you out of pain and moving more freely as quickly as possible. Our treatment plans include self help advice, massage, exercises and manual therapy, all of which are recognised as key to your recovery.
If you have suffered with repeated episodes of back pain, we would recommend you seek help to identify why the problem keeps recurring.
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