Pain – Back care tips

The following are suggestions for avoiding back injury and
pain.

DESCRIPTION

TIPS FOR A HEALTHY BACK 

Specific exercises:

• Abdominal crunches strengthen abdominal muscles.
• Stretching exercises help relieve tight back muscles. However,
  they are not useful in the treatment of back pain.
• The pelvic tilt also helps relieve tight back muscles.

See your Doctor or Physiotherapist for advice about the right
way to perform these exercises.

When standing:

• Keep your head up and stomach pulled in. If you have to stand
  for long periods of time, rest one foot at a time on a small stool.
  – Don’t wear high heels.

When sitting:

• Use the correct chair for the particular task you are
  performing. The chair should support your lower back and should
  swivel. Car seats should also support your lower back – if they
  don’t, use a lumbar support pillow or a pillow or towel rolled
  behind the lower back.
• A mattress that is too soft/too hard may cause
  backache. 

Lifting:

• Avoid lifting objects that are too heavy.
• When lifting objects, keep your back straight up and down, your
  head up and lift with your knees. Keep the object close to you and
  don’t stoop over to lift. To keep your back in balance, tighten
  your stomach muscles.

PHARMACIST’S ADVICE

1. Ask your Pharmacist about the range of ergonomic aids available
   which assist in maintaining correct posture.
2. Have regular exercise after a physical examination and approval
   by a Doctor. Walking and swimming are examples of gentle exercise
   which may help to reduce pain, particularly in the joints, muscles,
   ligaments and tendons of the body.
3. Contributing factors to lumbar pain include visual impairment,
   visual strain or lack of physical fitness. Always consult your
   Doctor for a full diagnosis.
4. Ask your Pharmacist about non-drug methods of pain relief. If
   your pain is associated with heat and swelling, a cold pack applied
   to the area may bring some relief. If the pain is associated with
   stiffness, applying a heat pack and warming liniment to the area
   may help to ease the pain.
5. Make sure that you are taking the correct pain relieving
   medication for the particular pain problem. It is not advisable to
   continue taking the same pain relief medication without consulting
   your Doctor or Pharmacist. There may be a more suitable medication
   for your needs or the dosage of the medication may need to be
   changed. 
6. Ask your Doctor or Pharmacist for advice before increasing the
   dose of a pain relieving medication.
7. Never take pain relievers which have been prescribed for
   another person. Not all pain relief tablets are the same. Different
   pain relievers have different effects, different dose
   recommendations and are suitable for different sorts of pain. Some
   types of pain relievers may have side effects which the patient may
   not be aware of e.g., Non-steroidal Antiinflammatory Drugs
   (NSAIDs), should not be taken by people with an allergy to
   aspirin.
8. Consider taking some supplements if the diet is inadequate.
   When managing pain the body may require extra nutrients such as B
   group vitamins. Pain relievers may increase the need for certain
   necessary vitamins. The following nutritional supplements may be
   required while using analgesics: Aspirin: bioflavonoids, vitamin C,
   Vitamin B1, B5, B12, K, folic acid, iron, manganese. Paracetamol:
   Vitamin E. Damage (ulceration) of the stomach lining is a common
   side effect of chronic NSAID use. This may increase the body’s
   needs for iron if bleeding occurs.

Aspirin should not be given to children under 16 years of age
unless specified by a Doctor.