We all know how debilitating a back injury can be, and how much it can throw us off our intended path for days or weeks. Here are 8 things you should avoid to recover faster from your back injury.
1. Avoid sustained positions:
Sitting, standing or lying down for extended periods of time is only going to stagnate blood flow to muscle tissue and joints which require it to heal. Although it may be mildly painful initially, continue to keep shifting, moving, and going for short walks (every 30 minutes) throughout the day. If you have a long drive planned the next day, for instance, make sure you stop for frequent stretch breaks throughout.
2. Avoid not getting 8 hours of sleep per night:
Sleep is restorative. Optimal levels of melatonin and growth hormone are released while we sleep, so it is important to make time for 8 hours of snoozing while we are recovering from back pain. Using a makeshift lumbar roll while sleeping can be helpful.
How to make a lumbar roll at home: fold a hand towel or medium-sized towel in half, roll it up tightly, tape so it stays rolled, and place under the small of your low back, along with pillow (s) under the knees.
3. Avoid starting or continuing that new exercise routine:
It may have been the reason why the injury occurred in the first place, so best to temporarily hold off boot camp or u-fit until things subside, or you get clearance from a health care provider. Seems like a no-brainer, yet you would be surprised how many people ignore this advice.
4. Avoid consuming “junk”:
Processed, sugary, salty, fat-containing foods, are “inflammatory” and should be avoided to help you heal faster. Avoid drinking substances like sodas, or heavily caffeinated beverages, as they draw water from your body rather than allow you to absorb it. Hydrating efficiently is key to injury recovery, so make sure you are consuming water frequently and in sufficient quantities.
5. Avoid slumping forward:
Remember this especially if you are coughing or sneezing. If you have the flu and back pain - I feel for you. That is a serious double-whammy wanted by no one. However, bending forward while sneezing/coughing significantly increases pressure on spinal discs, potentially leading to further injury. In some circumstances, bending forward will relieve back pain, however continue to maintain an upright position if coughing/sneezing.
6. Avoid lifting (heavy items):
If you must lift, make sure it is a light weight and that you have already done some stretching. During the lift, ensure you are breathing and keeping your back straight by bending at the hips/knees, keeping the weight close to your body, and squeezing your core (drawing in your abdominals towards your spine). This will help stabilize the back and prevent further re-injury.
7. Avoid sitting on “squishy” surfaces:
You know, the ones you just sink into. Your “comfy” couch, your bean bag, your water bed (do people even own these anymore) are potential aggravators. The issue is that while you are seated, one of two things (or both) will occur:
a. You are so comfortable and therefore less likely to change positions often enough
b. These surfaces put your core muscles “to sleep,” so to speak, they become so deactivated. In essence, you are promoting the same problem which likely led you to this bout of back pain in the first place - core muscle weakness.
8. Do not continue to “deal with it on your own” after 2-3 days of ongoing pain:
Seek treatment from your medical doctor, chiropractor or physiotherapist. If after these few days you continue to have pain, a comprehensive assessment will be your guide to safe exercises. Not all back pain is the same. Exercises are your medicine in this case, so do not watch/attempt YouTube exercises without a proper assessment. Once you have been assessed and advised which exercises to perform for your condition, YouTube is game.
Your body needs time to heal, and you must be the zen-master who comes to peace with those terms. Light walking, isolated resistance exercises for biceps/triceps/chest (no push-ups), meditation, and deep breathing exercises are also helpful as strength maintenance and pain reduction techniques.
For all the busy-bodies, this one is for you. Give yourself a head start to recovering more efficiently, follow these 8 do-not-do's, and stop back pain, naturally.