First Aid For Backs
| Pain is a warning sign, don’t ignore it! Seek professional help as soon as you can, in the meantime follow some of the following principles. | |
| 1. | Ice: if an acute spasm in the back has just occurred, then put ice on the area of the spasm (5mins every 30mins). Repeat as many times as you can, but do not leave it on for longer than 5mins. |
| 2. | Movement: change position every 15-20 mins, do not sit still or lie still for too long as the spasm can get worse. Your back likes moving around, walking around and changing of positions. Standing still or being on your feet for too long is one of the worst things you can do for a back in spasm. |
| 3. | Stop whatever you were doing before the back spasmed. |
| 4. | If you are in pain, the best positions sometimes are to lie in a foetal position on your sides with both knees bent together with a pillow between your knees or lie on your back with knees bent. These are also good positions to sleep in. |
| 5. | Sit: use arm chair or dinning room chair and put a pillow in small of your back so you can lean directly on to the pillow. When leaning back into the pillow, relax, don’t hold your self too tense. Have your legs straight down to the floor. Do not sit in a reclining position with feet up onto a foot stool. |
| 6. | Sleep: do not sleep on your front or in recovery position, sleep on sides or backs, with one good height and comfortable pillow. Mattress should be not too hard or soft, something in between. |
| 7. | Do not do exercises when your back is in pain, get expert opinion on where the pain is coming from, get it resolved, then return to exercise guided by the professional expert. |
| To prevent back problems or to maintain your good health after a back problem, follow the advise below; | |
| 1. | If in pain at any time, seek professional help even if it is a minor ache, any pain is a warning sign, do not ignore it! |
| 2. | Get your Chiropractor to do a regular check up on you, if you feel you want to and if there are regular stresses on your spine that you are sometimes unable to avoid. Chiropractors can detect a joint in your spine that is not moving before it even gives any symptoms. They then can correct it at your check up and help your body to have good mobility and optimal function of your nervous system. These check ups can also help prevent future flare ups of old problems and stop the new problems from progressively becoming worse. |
| 3. | Do not bend or twist to reach for something that is clearly out of your reach. Use steps and reach for it with minimal stretch or go towards it first then squat and bend your knees to pick it up. |
| 4. | To lift something, even a dropped pen, bend your knees and squat in front of it to pick it up. A useful trick is also to tense your stomach when squatting down to lift something. If it is too heavy, then get someone to help. |
| 5. | When swimming, only use strokes that keep your head in water, i.e. front crawl or back crawl not breaststroke. |
| 6. | When exercising, stretch all muscles before and after the workout. |
| 7. | When gardening or decorating, take breaks every 30 mins for a 5 mins, where you go and sit down or go for a walk. |
| 8. | When on a long drive, take breaks every hour for 5 mins where you can get out of the car and walk about. |
| 9. | Choose a good mattress and a one good pillow, sleep on back or sides only. |
| 10 | At office or in the evenings get into habit of having a regular wonder away from your desk. |
| 11 | Watch your sitting positions; do not cross legs, or lean one way or the other way. Get your work station assessed by your company. |
| Pain is a warning sign, don’t ignore it! Seek professional help as soon as you can, in the meantime follow some of the following principles. | ||
| 1. | Ice: if an acute spasm in the back has just occurred, then put ice on the area of the spasm (5mins every 30mins). Repeat as many times as you can, but do not leave it on for longer than 5mins. | |
| 2. | Movement: change position every 15-20 mins, do not sit still or lie still for too long as the spasm can get worse. Your back likes moving around, walking around and changing of positions. Standing still or being on your feet for too long is one of the worst things you can do for a back in spasm. | |
| 3. | Stop whatever you were doing before the back spasmed. | |
| 4. | If you are in pain, the best positions sometimes are to lie in a foetal position on your sides with both knees bent together with a pillow between your knees or lie on your back with knees bent. These are also good positions to sleep in. | |
| 5. | Sit: use arm chair or dinning room chair and put a pillow in small of your back so you can lean directly on to the pillow. When leaning back into the pillow, relax, don’t hold your self too tense. Have your legs straight down to the floor. Do not sit in a reclining position with feet up onto a foot stool. | |
| 6. | Sleep: do not sleep on your front or in recovery position, sleep on sides or backs, with one good height and comfortable pillow. Mattress should be not too hard or soft, something in between. | |
| 7. | Do not do exercises when your back is in pain, get expert opinion on where the pain is coming from, get it resolved, then return to exercise guided by the professional expert. | |
| To prevent back problems or to maintain your good health after a back problem, follow the advise below; | ||
| 1. | If in pain at any time, seek professional help even if it is a minor ache, any pain is a warning sign, do not ignore it! |  |
| 2. | Get your Chiropractor to do a regular check up on you, if you feel you want to and if there are regular stresses on your spine that you are sometimes unable to avoid. Chiropractors can detect a joint in your spine that is not moving before it even gives any symptoms. They then can correct it at your check up and help your body to have good mobility and optimal function of your nervous system. These check ups can also help prevent future flare ups of old problems and stop the new problems from progressively becoming worse. | |
| 3. | Do not bend or twist to reach for something that is clearly out of your reach. Use steps and reach for it with minimal stretch or go towards it first then squat and bend your knees to pick it up. | |
| 4. | To lift something, even a dropped pen, bend your knees and squat in front of it to pick it up. A useful trick is also to tense your stomach when squatting down to lift something. If it is too heavy, then get someone to help. | |
| 5. | When swimming, only use strokes that keep your head in water, i.e. front crawl or back crawl not breaststroke. | |
| 6. | When exercising, stretch all muscles before and after the workout. | |
| 7. | When gardening or decorating, take breaks every 30 mins for a 5 mins, where you go and sit down or go for a walk. | |
| 8. | When on a long drive, take breaks every hour for 5 mins where you can get out of the car and walk about. | |
| 9. | Choose a good mattress and a one good pillow, sleep on back or sides only. | |
| 10 | At office or in the evenings get into habit of having a regular wonder away from your desk. | |
| 11 | Watch your sitting positions; do not cross legs, or lean one way or the other way. Get your work station assessed by your company. | |
