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Home Therapy for the Back and Neck
 When you
go to the dentist to get a cavity filled, the dentist will remind
you to floss and brush your teeth daily to prevent future cavities.
Similarly, we strongly emphasize a daily back or neck exercise program
to prevent a future recurrence of back strain including low back pain or sciatica. Once you have a back
pain attack, you’re four times more likely to have a recurrence.
Being a previous victim of back pain requires you to work extra hard
to prevent future back attacks.
A home exercise program is
typically customized for an individual’s specific back problem.
These exercises can be done on the living room rug while watching TV.
Other stretching exercises can be done throughout the day to increase
flexibility. The way to prevent future back pain or neck pain is by using
customized exercises that make the back stronger, more flexible and resistant
to injury.
Just as someone with a heart problem needs to watch
their cholesterol, diet and exercise, someone with a back problem needs
to keep their back flexible and strong. When faced with the task of
lifting an object, it’s
essential to use proper body mechanics, or even to get assistance if
the object is too heavy, in order to avoid injury.
 Studies maintain that exercise is more
effective at treating cases of simple low back pain than bed rest and
drugs. This is ironic, because when a person's back hurts, just
the thought of exercise is painful. In truth, drugs only mask pain
symptoms. Exercise, on the other hand, is like oil for joints in
the spine. In addition to improving blood flow to discs, joints
and muscles, exercise makes muscles more flexible, stronger and
resistant to future strain.
When you feel the onset of back or neck pain, there are a few
rules of thumb to follow to help relieve the pain at home:
Hot and Cold Packs
First, be sure to put ice on the injured area, then alternate with heat.
The ice helps reduce inflammation by constricting the surrounding blood
vessels and reducing blood flow and swelling. Never apply ice for more
than five minutes at a time, because it could freeze the skin and soft
tissue. After two days, heat should be applied to the area to increase
blood flow.
Anti-Inflammatory Medication
 Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) such as Advil, Nuprin
or Ibuprofen have an advantage over other painkillers, because they
also reduce swelling. People who are allergic to ibuprofen should try
Aleve, Tylenol or Aspirin to reduce pain.
If you experience an attack of back pain, start taking NSAIDs for the
next few days, as instructed on the bottle. They are much more effective
if you can maintain a constant level of the drugs in your body. Try to
avoid taking the pills and letting them wear off, before taking another
dose the next day.
Keep Bed Rest to a Minimum
 When you hurt, your body is telling you to stop doing the activity that
is causing the pain. Back or neck pain can cause almost any activity
to hurt. Lying down for a few days can seem like the most logical solution.
However, more than two days of bed rest can cause the muscles in the
back to weaken, making activity more painful and recovery slower. After
one or two days, get up and move around. Take a slow walk to get moving
again.
Put Your Best Foot Forward
Walking around the neighborhood is a great way to alleviate back
pain. Walking helps stretch out muscles and get the blood flowing. Stiff
muscles will start to relax. An alternative to walking outside is to
walk in a pool. This alleviates pressure from the spine, joints and ligaments.
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