Fix My Back: 3 Ways to Attack the Back

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Fix My Back

Back pain IS one of the top complaints that doctors receive from their patients. Back pain can drive you crazy, especially if your job has you doing any heavy lifting or spending long hours at a desk (i.e.- pretty much everyone). The other thing that can drive you and your doctor crazy is that there is no easy fix! While pain medication can be an effective and temporary solution, they should be used with extreme caution.  Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to know three phases of how to treat your back pain!

So, what are the 3 phases?

The three phases are an important waysilhouette man with back pain to identify the cause of pain and decide the best course of action.

  1. Hot or Cold?

That depends, when did the pain begin? Is the pain chronic (over 72 hours), or acute (recent, less than 72 hours)? Typically acute pain responds best to cold packs, while chronic, or recurring pain, responds best to heat. Try a hot or cold pack depending on whether the injury is acute or chronic, but be sure to use the appropriate number of layers to prevent any burns. Yes- ice directly on the skin can cause a burn.

  1. Gentle Activity

It is best to resume normal activity if possible. Gentle range of motion (ROM) will increase circulation, which can help with pain. Try gentle stretches if you are able to without pain.

  1. Over-the-counter pain relievers

Be sure you understand the differences between popular over the counter medications such as Advil and Tylenol. Tylenol is an effective pain reliever, while others, like Ibuprofen or Advil, are non-steroidal anti-inflammatories. Understand which works best for your pain. If your pain stems from inflammation, an a reduction in pressure (inflammation) may be what you need to reduce your pain. As long as the doctor says it’s ok!



In the end, if your pain doesn’t seem to diminish, talk to your doctor about physical therapy! Walker Physical Therapy & Pain Center’s Be Free From Back Pain Program is an effective and affordable way to manage your symptoms. We treat the root cause of the pain! Our expert physical therapists use pressure point release, flex-n-move program, kinesiotaping, and ML830 laser to keep you pain free!

Walker Physical Therapy & Pain Center

1111 w. Town & Country Road Ste 1

Orange, CA 92868

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