Backache

Recently I have backache due to bowling without stretching and believe me~ its really a PAIN even just to walk, talk or even stand... I been browsing around to find some simple remedy just to speed up or relieve my pain and I manage to find one really straighforward daily treatment to share with y'all~

Source : http://www.swopnet.com/med/backache.html

Home Care

Many people will feel better within 7 days or fewer after the start of their back pain. After a month, the back pain probably will be totally gone. These steps will help you reduce these times and get well faster.

The most important thing to know is that bed rest is not recommended for back pain sufferers. Unless something serious is wrong (symptoms would include fever, weight loss, weakness or loss of bowel or bladder control, and you should call your doctor about any of these), you should limit your physical activity for no more than a couple of days. After that, gradually resume your usual activities.

• For the first few days stop normal physical activity for the first few days. This will help relieve the pain and reduce inflammation.




• Apply heat or ice to the painful area. Common advice is to try ice for the first 48-72 hours, then apply heat after that.




• Take over-the-counter pain relievers such as ibuprofen (Advil) or acetaminophen (Tylenol). Follow the instructions on the bottle and avoid the temptation to overdose.

Try sleeting in a curled-up (fetal) position with a pillow between your legs. If you usually sleep on your back, a pillow or rolled towel under your knees will help relieve the pressure.

After 2 or 3 weeks you can gradually resume exercise. Light cardio training is best -- walk, ride a stationary bick or swim.

Don't do any heavy lifting or twisting of your back for the first 6 weeks after the pain begins.
Stretching and strengthening exercises are important in the long run. Take it easy after an injury to avoid making the pain worse.

These exercises are risky and should be avoided unless your doctor or physical therapist permits:

• Ballet
• Golf
• Jogging
• Football
• Weight lifting
• Leg lifts while lying on your stomach
• Sit-ups (unless with bent knees)