Page 91 - (DK) Home Doctor: Providing practical advice on home treatments

COMMON CONDITIONS: HEAD, BACK, AND LIMB PROBLEMS 89

What you can do yourself continued…
DRUG REMEDIES
● Rubbing the sore area with a counterirritant
cream or gel may help soothe the pain for Analgesics include acetaminophen (see
a short while (see DRUG REMEDIES, right). p.177) and ibuprofen (see p.185). Ibuprofen also
has an anti-inflammatory effect, which will reduce
● Holding a wrapped hot-water bottle or heating
stiffness in your back, making it easier for you to
pad against your back may help relieve pain, try some gentle movement.
particularly if there is muscle spasm. You can also
direct warm water onto the small of your back Counterirritants (see p.181), available as
when in the shower. creams, gels, or sprays, produce a tingling sensation
in the skin that soothes pain temporarily. Some
warm the area; others have a cooling effect.
Seek further medical advice
Arrange to see your doctor if:
PRACTICAL TECHNIQUES
● The back pain is getting worse or is not
easing within 48 hours Standing and walking When you are
● You develop any of the symptoms listed standing or walking, pull your shoulders slightly back
in the Warning box and down, holding your trunk straight. Try to balance
your weight evenly over both feet.
Driving Angle the driver’s seat backward very
slightly and position it so you can reach the hand
and foot controls easily. While you are driving, check
PREVENTION
from time to time that your arms are relaxed and
your shoulders are not hunched.
Avoiding back pain If you are prone
to back pain, you may be able to prevent further Sitting Sit with your back straight, your bottom
episodes by taking particular care of your back. pushed into the back of a chair, and your feet flat
on the floor. Choose a chair that is the right height
● Wear comfortable shoes with a low heel.
to allow you to do this, with an upright back that
● If you are overweight, lose weight – it will help
supports the small of your back. The seat should
take pressure off your back. support the full length of your thighs but should not put
● Walking, swimming, or a course of Pilates or yoga
too much pressure on the backs of your thighs. When
exercises will help strengthen your back muscles. using a computer, the top of the screen should be at
Your doctor or physical therapist can also eye level. Your arms and thighs should be parallel to
recommend back-strengthening exercises. the floor and your keyboard and
● Try to improve your posture when you walk,
mouse should be close enough to
stand, and sit, both while you have back pain your body that you don’t have to
and afterward (see PRACTICAL TECHNIQUE, right). You stretch to use them.
should also practice safe ways of lifting and moving
heavy objects to reduce the risk of straining your
back (see PREVENTION: LIFTING HEAVY OBJECTS, p.112).

Good posture
Sit far back in
the chair, with
your back straight
and your lower
back supported
by the backrest.
Keep both feet
flat on the floor.