Need EMERGENCY BACK PAIN advice? More importantly, do you need a poem to remember said advice? Look no further!
When was the last time you threw out your back?
*Disclaimer: this is general advice designed to respond to the most common cause of low back pain. Specifically, excessive and/or forceful lumbar flexion. If this exercise increases or peripheralizes pain stop immediately and seek professional advice specific to your issue.
When you throw out your back the very first thing you should try is to lay flat on your stomach. This is because lying flat takes gravity out the equation which can decrease pressure on the disc and/or nerve in your back. Lying flat for 2-3 minutes will also give time for the muscles in your back to relax. Lying on your stomach instead of your back is important because lying on your back (or in a reclining chair as many people usually do) may initially feel good to relax your muscles, but that position of your back will encourage a worsening bulging disc or herniation.
If the pain is too unbearable to lay on your stomach then stack 3-4 pillows and lay on top of the pillows, face down, with the pillows at your waist area to accommodate the inability to lay flat. Stay in this position for 2-3 minutes then have a friend or family member that you trust remove one of the pillows. It may initially be painful but after 2-3 minutes the pain should lessen. Continue this trend of 2-3 minutes, remove a pillow, then 2-3 more minutes until you are completely flat.
Once you have been able to lay flat for 2-3 minutes (take 5 minutes if you need but this next step is important), prop up on your elbows like you’re a kid watching TV and stay there for another 2-3 minutes. Again, it may initially hurt but should calm down with time (if it ever worsens or pain travels farther down your leg then STOP and seek professional guidance which we would be happy to provide). Alternate between propping on your elbows and lying flat on your stomach in 2-3 minute intervals, 3-5 times until you have maximized the benefit.
Lastly, when you stand back up avoid any bending forward of your back as much as possible. You will likely feel GREAT and it will be tempting to believe you are healed. But remember, if the pain can get better quickly it can also worsen quickly. Be careful to avoid bending forward in your back for the next 3-5 days. If your symptoms do not worsen again in that time period you can start relaxing and returning to normal activity.
Questions? Comments? If you threw out your back but are not confident enough to attempt this on your own, or if you tried following these instructions without success please reach out for further guidance.
Dr. Charles Baldi
Ortho and spine specialist
Doctor of physical therapy
Baldi Movement Group LLC
www.baldimovementgroup.com
ContactUs@baldimovementgroup.com
(610) 484-4487