Back Pain? Keep Moving

Maybe you slept wrong, or your last workout made you sore, but now your back is aching. What do you do? Lying in bed to avoid further injury may sound appealing, but it likely will be unhelpful. In fact, research suggests prolonged bed rest will hinder your healing and make you feel worse.

Too much bed rest may cause your back muscles to stiffen. Your back will lose strength and flexibility the longer it goes unused. By moving around and staying active, your blood circulation improves, which helps combat inflammation and reduces tension in your muscles.

The North American Spine Society recommends continuing your daily activities to the best of your ability. Many patients find they are able to do this comfortably and may even feel better after light activity.

What else can I do?

Some other methods to control your back pain include:

• Applying heat or ice to your back
• Taking over-the-counter nonsteroidal anti-inflammatory pain medication, such as ibuprofen
• Participating in physical therapy if your back pain does not resolve on its own and your primary care provider recommends it

In most cases, back pain will go away on its own. If your back pain does not improve after three months, you may have chronic back pain, or it may be a sign of another underlying condition. Speak with your healthcare provider about diagnosis and treatment options.

Healthy to your core

Core-strengthening exercises can help your body move more easily and decrease the workload on your spine. These exercises can help strengthen your core without putting too much pressure on your spine.

• Plank: Lie down on your stomach, then prop yourself up on your forearms. Your knees should be off the floor, forming a straight line with your body. Hold for 10 to 30 seconds, repeating five times.
• Side plank: Lie on your side, then prop yourself up on your forearm and engage your abdominal muscles. Lift your hips and knees off the floor and straighten your legs. Hold for 10 to 30 seconds, repeating five times. Switch to the other side and repeat.

Ready to meet with one of our orthopedic and sports medicine specialists? To request an appointment with a Riverview Health physician, call 317.565.0505.

Sources: spine.org, aafp.org, medlineplus.gov, newsinhealth.nih.gov