When Deanne Bhamgara fell off her electric scooter on a dock in San Diego, she didn’t do much in the beginning. The fall made her feel pain, but she only felt a little pain.
But in the next few days, she slowly began to suffer more and more pain.
28-year-old Bhamgara said: “I had a tingling sensation in my thighs at first, but soon became sensitive to touch.” The San Francisco resident later learned that the fall affected her lower back, tailbone, pelvic area and hips. joint. In a few cases, Bhamgara’s pain has radiated to the rest of her back and thighs for a few days.
Almost all Americans will encounter problems at some point. You may fall asleep awkwardly or sprain your back when lifting heavy objects. Or, like Bhamgara, you may be injured in an accident. But usually, DPT physiotherapist Eric Robertson says that the culprit is sitting too long and not moving enough.
“We are largely a sedentary society, so a sedentary lifestyle is the main thing we must strive for,” said Robertson, who is also a spokesperson for the American Physical Therapy Association (APTA). “Therefore, any form of exercise, walking, and cooperation with a physical therapist to provide you with a personalized customized plan are all a good idea.”
When Bhamgara asked doctors, physical therapists and chiropractors about her recovery expectations, they gave her conflicting opinions. She heard that it may take 6-12 weeks, or it may take a whole year to return to normal.
“After the pain started, I spent most of the time in bed,” Bhamgara said. There was inflammation in her thighs all the way to the back of the knees, groin, buttocks, lower back, and sometimes shoulders.
Bhamgara was confused and worried, and tried many treatments to relieve her pain. She receives physical therapy twice a week. She received trigger point massage and acupuncture, which she said helped.
Bhamgara is getting better now. She understands that it takes time and energy to completely cure and control inflammation.
APTA’s Robertson said that feeling better with back pain doesn’t have to be complicated. Here are some effective steps:
Avoid bed rest. Studies have shown that lying down too much slows recovery and increases pain.
“In the past 25 years or so, one thing we have clearly understood about back pain and bed rest may be bad,” said William Lauretti, an associate professor at the New York School of Chiropractic and a spokesperson for the organization. American Chiropractic Association. Instead, “You want to be as active as possible when you have back pain.”
move. You may not want to move when you feel pain, but it is important to do as much as possible.
Robertson said that most back pain is not serious, even though it may be painful. He said: “So, despite the pain, it is very important not to be afraid to exercise and continue to exercise.” Walking is a good choice and you can do it yourself. You can also learn with a physical therapist how to spot dangerous pain levels and which actions are best for you.
Maintain a good posture. When you sit, stand, walk, sleep, or perform daily activities, pay attention to the way you keep your back. Good posture is when all bones in the spine are aligned correctly. Poor posture can make your back stiff and tense. This usually causes back pain.
Laureti provides these tips on posture:
- Don’t bend over in your bed and sit on your laptop. Over time, this is the only way for back pain.
- If you have to sit for a long time, use a cushioned chair. A hard seat cannot support your back and may prevent you from sitting upright.
- If you need them at work, use comfortable tables and chairs.
Here are some general tips for maintaining good posture:
- Keep your feet shoulder-width apart.
- Put your belly away while standing.
- If you stand for too long, periodically shift your weight from one foot to the other, from toe to heel.
- Roll your shoulders back.
- Let your arms hang naturally at your sides.
Sleep wisely. Laureti said that the ideal bed is a bed that “makes you comfortable.” As for the best sleeping position, he said that lying on the side or back is easier than sleeping on the stomach. If you face down, your head will be turning all night so that you can breathe, which can cause neck pain.
Bhamgara said that putting a pillow between her legs to help adjust her hips can relieve her back pain.
relax. Robertson said that back pain may be related to stress, tension and other non-physical problems. Massage and acupuncture may help relax muscles. Yoga, meditation, and other mindfulness exercises may help boost your mood, stretch your muscles, and relax you so you can better control back pain.
Bhamgara said that meditation made her feel alive, especially when her back pain made free movement painful.
“I will consider healing every inch of my body,” she said. “Sometimes I imagine myself walking and dancing in the park with headphones on! This gave me life.”
Call your doctor. If your back pain does not go away after 4 weeks, or if your long-term pain persists for more than 12 weeks and prevents you from continuing your daily activities, see your doctor. They can help pinpoint the cause of your pain and may suggest new treatments. If your legs become numb, numb or weak, seek medical attention immediately.