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Back Pain

Posted on May 2, 2011

What are some easy methods to relieve back pain?

My boyfriend works from 11PM – 7AM. He complains of back pain and we’ve been putting Biofreeze on it and it seems to be helping for the rest of the day. Then when he comes home he says his back hurts again. He says he has a job where he does nothing but stand so it makes his back hurt and we aren’t able to make a chiropractor appointment. Are there any other methods to relieve his back pain but for a longer amount of time?
Its not a chronic pain but it does annoy him.

You don’t state his age or what his general state of health or conditioning are. This is important as the better shape he is in the faster things are going to get better. Does he stand on concrete all of his shift? If he does then it would help him to get better shoes with support built in or get some Dr. Scholl’s gel inserts. As for the daily pain use ice on the lower back for fifteen to twenty minutes each hour. This will stop the pain and swelling that is taking place. Is he doing any lifting at work and if so does he wear a lifting belt? This might help to a degree if only to remind him to use his legs not his back to lift. Does he do any stretching while at work and especially when he comes home? Here are a few stretches that can be done at home. Lie on the floor with the legs totally outstretched. Keep the knees down and gently pull the front of the feet towards the knees. There should be a gentle stretching sensation in the calves. From the starting position bring one knee up to the chest and bear hug it down using the arms. Hold for ten seconds and then release to a point where the hip is at 90 degrees. Bring the knee down again and repeat for four more times. Slowly return that leg to the floor and do the other leg. On the last repetition of that leg keep the knee up and bring the opposite leg up to it. Bring both knees into the chest and bear hug them for ten seconds. Repeat four more times. Return one leg slowly to the floor and then the remaining leg. Bring one leg up so that the foot is flat on the floor and the knee is bent to 90 degrees. Using the opposite leg bring it up straight as far as it will go gently. Hold that stretch for ten and repeat four more times. Reverse legs and repeat the process five times. Bring both knees up to the position of being flat on the floor and the knees at 90 degrees. Slowly rock the knees from one side to the other. Find a rhythm which is comfortable and continue for a minute or two. Work on crunches and hip extension exercises that will stabilize the pelvis. Most of all see a physical therapist that can help with postural issues along with setting up an exercise program that can be done at home and at a gym.

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