RELIEVING PAIN THAT LASTS AND LASTS
For some people, back pain is a part of everyday life. For whatever reason, it just lingers on and on for what can seem like an eternity. Some people suffer from recurring pain; any little movement can set it in motion. This is called chronic pain. The following tips are particularly helpful for those with chronic pain, although acute pain sufferers can benefit from them as well.
Lumber up.
Lumber under the mattress will help the lumbar lying on top. “The object is to have a bed that doesn’t sag in the middle when you sleep on it,” says Dr. Fried. “A piece of plywood between the mattress and the box spring will end the sagging problem.”
Drown pain with a waterbed.
A modem waterbed, one that is adjustable and doesn’t make a lot of waves, is excellent for most types of back trouble,” says Dr. Fried.
Dr. Abraham agrees. “In waterbeds you get an equalized change in the pressure on various segments of your body;” he says. “You can lie in one position for the entire night because of this.”
Become a “lazy S” sleeper.
A bad back can’t stomach lying facedown. “The best position for someone resting in bed is what we call the lazy S position,” says Dr. Abraham. “Put a pillow under your head and upper neck keep your back relatively flat on the bed, and then put a pillow under your knees.” When you straighten your legs, your hamstring muscles pull and put pressure on your lower back, he explains. Keeping your knees bent puts slack into the hamstrings and takes the pressure off your back.
Develop fetal attraction.
You’ll sleep like a baby if you sleep on your side in the fetal position. “It’s a good idea to stick a pillow between your knees when you sleep on your side,” says Dr. Fried. “The pillow stops your leg from sliding forward and rotating your hips, which puts added pressure on your back.”
Take an aspirin a day.
It can keep back pain away; claim the experts. Backpain is often accompanied by inflammation around the site ofthe pain, says Dr. Fried, and simple over-the-counter anti-inflammatory drugs, such as aspirin and ibuprofen, can help take it away. “It can even help for a fairly severe amount of inflammation,” he says. Acetaminophen is not as effective because it is not an antiinflammatory drug.
Bark up the right tree.
If you’re looking for a natural antiinflammatory; try some white willow bark, which can be found in capsule form in health food stores, says Dr. Fried. “It is a natural salicylate, the active ingredient that gives aspirin its anti-inflammatory power,” says Dr. Fried. “Taken after meals, it shouldn’t hurt your stomach, and it works very well on mild to moderate back pain. Those who suffer from ulcers and heartburn, however, should not use it.”
Visualize yourself pain-free.
The middle of the night can be the worst time for pain. Pain wakes you up and it keeps you up. “Using visualization is a particularly good thing to do at times like this,” says professor Dennis Turk, Ph.D., director of the Pain Evaluation and Treatment Institute at the University of Pittsburgh School of Medicine.
“Close your eyes and imagine a lemon on a white china plate. See a knife next to it. See yourself pick it up and slice the lemon. Hear the sound it makes cutting through. Smell the aroma. Bring the lemon up to your face and imagine its taste. “This is just one example in how you can use your senses in visualization,” says Dr. Turk. The idea is to bring as much detail to the image as possible. The more involved the image is, the more you are engaged with it and the quicker you will become distracted from the pain.”
Turn your pain upside down.
“Gravity inversion works wonders on back pain,” says Dr. Fried. With this therapy you strap yourself to a special device that tilts back and allows you to hang upside down. “Gradually doing inversion traction with a proper, safe inversion apparatus for 5 or 10 minutes a day will really work to rid you from lower back pain,” he says. You should, however, have your doctor’s okay to use this kind of therapy, especially if you have disk problems. And those with a potential for glaucoma should not use it at all.
Try T’ai chi to untie muscle knots.
T’ai chi is an ancient Chinese discipline of slow; fluid movements. “It’s a great relaxation method that helps the muscles in your back,” says Dr. Abraham, who uses the method himself. “There are a lot of breathing exercises and stretching activities that foster a harmony within the body.”
T’ai chi takes time and self-discipline to learn, but Dr. Abraham feels it’s worth it. “I know it’s strange for an orthopedic surgeon to talk this way, but it’s smart living and it will go a long way in helping people with bad backs.”