Treat Your Own Back

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LIFTING Lifting objects with to raise the pressuJ1 existing when the VIi with the body uprig lordosis present. Ju: problems associatec seem to occur very the first four or five day, so it is with lift so if you are lifting frequently. If you u lifting technique wl heavier objects, yOl damage and, of COt severe pain. Try the experiment once more, but now keep bending the finger past the point of strain until you feel pain. The sensation of pain is immediate. You have overstretched, and your pain warning system is telling you that to continue movement in that particular direction will cause damage. Should you ignore the warning and continue to overstretch, damage will occur. Of course, the pain warning tells you to stop over­ stretching, and when you do so, the pain ceases immediately. No Fig. 2.6 Bend the finger ~ntil damage will have occurred to your you feel the stram finger and the pain will have gone. No lasting problems will arise from this short-lived strain providing you take note of the pain warning system. If you fail to heed the warning and keep the finger in the overstretched position, the ligaments and surrounding soft tissues that hold the joint together will be tom. This tearing will result in an ache which continues even when you stop overstretching. The pain will continue even when the finger is at rest. The pain will increase with movement and reduce at rest but it will not cease until some healing has occurred. Healing may take several days but will be prolonged if, every day, you continue to apply the same strains to the finger. any joint of the body, , hmv easily some mecl by a simple experime First, bend one :finJ 6nger until you feel a this strained position. but, as time passes, pc pain caused by proloJ] to appear.

WHO CAN PERFORM SELF-TREATMENT? Most people will benefit from the advice given in this book and can rommence the exercise programme, provided the recommended precautions are taken. Once you have started the exercises, carefully watch your pain pattern. If your pains were worsening before you started the exercises and they do not subside after the 6rst two days, you should seek advice from your health professional. Similarly, if your symptoms consistently increase immediately fOllowing the exercises and you remain worse over the following two days, you should discontinue the exercises and seek advice from }'Our health provider. In any of the following situations you should not commence the exercise programme without first consulting your health professional: Flexion in Sitting Sit on the edge of a steady chair with your knees and feet well apart and let your hands rest between your legs (Fig. 4.6a). You are now ready to commence Exercise 6. Bend your trunk forward and touch the floor with your hands (Fig. 4. 6b). Return immediately to the starting position. Each time you repeat this movement cycle, you must try to bend down a little further so that in the end you have reached the maximum possible degree of flexion and your head is as close as possible to the floor. The exercise can be made more effective by holding on to your ankles with your hands and pulling yourself down further (Figs. 4.6c we can in rpostures lelaying res or at you may cises may nsean JU experience. IOU usually [>toms will ; and finallyt are overstretched, it is to pain. When the spinal Ja.l factors, for the ining walls for the soft discs ~ vertebrae. Overstretching :es, affect the discs. This may ISity of the pain that you :el and the behaviour of the se by certain movements or men the ligament an extent that the disc loses Begin by lying flat on your stomach with your elbows bent and your hands flat on the ground under your shoulders. Bend forward. Reach your hands in between your legs toward the floor. Hold for 2 seconds. Return to starting position. IIODS tis will eventually adopt a ilion for a few minutes, Dme tired and relax. Our sitting posture (Fig. 3.1). ~ for long enough, it will !in will arise when we IrOlonged periods. Once habit and is maintained :m of the discs contained ovements as well as Standing lumbar extensions are especially helpful after you've been sitting or bending for extended periods of time.

The second way is to ensure that your mattress does not sag. The mattress itself should not be too hard; in fact, a soft mattress can be extremely comfortable provided it is placed on a firm support. To ensure that your mattress is supported on a firm hard surface, it is best to place it on the floor and spend three to four nights sleeping in this way to determine if this is the source of the problem. Avoid a bed with a wire base and use a solid base instead, with a rubber or innerspring mattress on top of it. If you have tried these suggestions without benefit, you

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ACUPUNCTURE Acupuncture is able to relieve pain and, when all else has failed, is well worth a trial. You should be aware, however, that as with taking medication, you can obtain relief from acupuncture, but acupunc­ ture itself does not correct the underlying mechanical problem. SEVENTY-FIVE