Desperate answer! Back pain excersizes!?!
Question: Ok so my Doctors wont book an appointment until tomorrow morning so I need some excersizes or remedies to help cure my back until then if I do get an appointment. Thankfully its not my Lower back like last time but its my thoracic vertabre thats feeling the pain, I am assuming that this problem has been going on for sometime now and i didnt notice untilt he yelp i screamed (lol) walkin up the stairs in 6th form. I can vbarely sit down staright and now the pain seems to be spreading around this area. the pain is causing me to bend my back, so is there anthing i could do right now to help ease the pain and should I sleep on the floor tonight? any adivce or external links to pages will be much appreicated!. the pain! it hurts!, btw im 16. any add. info just ask. ill be back later to see views. and plz no Tom, Dick and Harry's answering with stupid answers!
Answers: Ok so my Doctors wont book an appointment until tomorrow morning so I need some excersizes or remedies to help cure my back until then if I do get an appointment. Thankfully its not my Lower back like last time but its my thoracic vertabre thats feeling the pain, I am assuming that this problem has been going on for sometime now and i didnt notice untilt he yelp i screamed (lol) walkin up the stairs in 6th form. I can vbarely sit down staright and now the pain seems to be spreading around this area. the pain is causing me to bend my back, so is there anthing i could do right now to help ease the pain and should I sleep on the floor tonight? any adivce or external links to pages will be much appreicated!. the pain! it hurts!, btw im 16. any add. info just ask. ill be back later to see views. and plz no Tom, Dick and Harry's answering with stupid answers!
Hi CP
Firstly a warning...
Do not try to make your back go "pop" as mentioned. Two reasons...
Firslty the joints that go "pop" are usually not the ones that are causing your back pain and at most this gives temporary relief.
Secondly, this can actually create a rebound tightness and make your back pain a lot worse.
If you want to have your back realigned, then see a professional. As for your back pain now, alternating ice/heat for 10 minutes on and off is ideal.
Also there are some useful stretches and techniques that will help ease your pain quickly, but even if it goes 100%, still see someone to make sure everything is working okay. Or use some techniques that will actually remove the cause of your current back pain.
It sounds like you may have suffered from lower back pain before, as your comment says ..."thankfully its not my Lower Back"..
Your lower back can cause upper back pain. Think of your spine like a see-saw. One side goes up and the other down. if your lower back tightens so can your upper back. being smaller joints it can be sore now and then your lower back in a few days or weeks can become unsettled. So with any back problems make sure you check your entore spine.
There are some simple (and free!) techniques at the link below. Just some of the many i teahc my patients to do taht are 100% safe and highly effective at removing back pain.
Feel free to email me if you want advice in any way.
All the best
Dr Graeme Teague
Rest
Use heat
Rest Sleep on your side
Take aspirin
Try to book a Chiropractor Massage today
Try to touch the ceiling, Stretch gently
Do everything slow
you should definately take something for pain. . im not sure but but i think sleeping on the floor might make you feel worse in the morning.
the only exercises i would say would be stretching..i'd say just give it a rest for today until you go to your doctor 2mor0.
maybe something warm on it will help.
but definately take something like extra strength tylonol
if you have a tennis ball put it between the wall and the hurt spot and just put pressure on it. i would suggest do not use any vibrating massagers cuz that could turn into something more painful later, just take some ibuprofen or something until your dr. appt. when you lay down lay flat on your back and try putting your shoulders all the way to the floor, if it hurts but feels like its stretching thats good, and just dont do to much until you see your doctor
Alternating ice and heat for 20 min each will help the immediate pain, along with some kind of pain reliever.
I have had chronic back pain for years, and the absolute BEST thing ever suggested to me was to do this:
Lay on the bed on your side
Bend the leg that is on the bed to a 90 degree angle
Take the upper leg and let it flop over the side of the bed so that you are feeling like you are going to fall off.
While your leg is over the side of the bed, your exposed shoulder will tend to go forward. Have a friend SLOWLY push your shoulder backwards to the bed, and at the same time pull your hip bone forward as far as he can. You'll feel like a pretzel.
Release SLOWLY so that your bones and muscles go back into place without spasms.
It was quite painful the first few times, but I also felt the vertebrate "pop" all down my back. Afterwards it felt great.
I did this about 5 times SLOWLY per night, and gradually did 10 per night. Now I hardly have to do them at all, but when I need relief, it's the only thing that has helped.
It wouldn't hurt to get an opinion before you do this because if you have a ruptured disc it could make it worse. See the doc first and ask him about this. My doc didn't know about this, but the PT did, after trying all other kinds of hokey. Now this is the only thing I do.
Using heat: Wrap an electric heating pad with plastic, or thick plastic wrap like Saran Wrap. Put a hand towel in the sink and drench it in HOT water. Wring out the towel until you can get no more water out of it. Wrap the towel around the plastic (the plastic is to keep the heating pad from getting wet and electrocuting you..lol) . Put the heating pad on low setting to start, and work up to as high as you can tolerate. Lay on your stomach on the floor with a pillow under your belly so your back is straight. Put the heating pad wrap on your back and something heavy on top of it, so the heat is pressed against your back. Remember not to get it too hot, you don't need to be burned! Keep still and let it work for 20 minutes. RELAX. Tense muscles don't help.
After 20 minutes, take the heat wrap off and let your back go back to room temp. Then apply an ice pack to the same spot for 20 minutes. Do this several times, and then go to bed without lifting anything. Do the leg twist exercise that I told you about at the beginning, about 5 of them. Then go to sleep. If you feel better in the morning, email me and I'll send you my bill...lol (just kidding!) But do email me to let me know how you are doing. Back pain is nothing to kid about. And SEE THE DOCTOR!!!!!
Concerning the "pop": I had previously thought that, too, Dr. Teague, but the PT told me that it's just air in the vertebrae and not harmful, kind of like cracking your knuckles. The vertebrae settle in over time, and stretching the vertebrae back into place sometimes is a bit painful at first, but it puts the vertebrae back where it is supposed to be. The reason for the heat on the back is to prevent rebound tightness, which can be done before and after exercising, which is supposed to be done SLOWLY so that the muscles don't rebel. And as I said, although the PT told me this, the doctor that referred him didn't know about this technique. The PT said he learned it in Australia. I'm in Virginia. Nevertheless, as I said, it's the ONLY technique that has relieved my back pain for any length of time. I was in therapy off and on for the last six years, and once the PT showed me this, I haven't been back since, and haven't had to do that or any exercise but twice in the past four months.
I would be interested in what your Dr. says tomorrow, CP. Also check with a PT, who may have heard about this technique. Can you give us an update after you see him, please? Sleep well.