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Don't Do Anything That Hurts.
Your body can only speak to you in the language of pain. When your body causes you pain it is for a reason. Your body causes pain when you are damaging it. Pain means you are doing something wrong.
As silly as it sounds, people will keep re-injuring themselves and ignoring their pain. "I have to do this" is what I hear all the time. If you keep injuring yourself, how are you going to get better? You have to find ways to do your work and live your life that DO NOT cause you any pain in the back.
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Do Not Sit
This is the most important rule because this is where people make the biggest mistakes. If you sit all the time I promise you, you will never get better. Severely limit your time sitting. Find ways at work to stand and do your work. Balance out your sitting and standing. Do each for about 10 minutes each. Let your pain be your guide.
Sitting dramatically increases the pressure in your disc causing it to bulge, rip and become injured. It doesn't matter if it's in the car, the plane, in the office or at home, sitting will destroy your back. Laying down flat puts no pressure on your disc. Walking will help your disc heal.
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Do Not Bend Forward
Bending forward increases disc pressure and damages the disc. Absolutely do not bend and lift. Lift with your legs and keep a straight back.
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Do Not Arch Backwards
Not only does arching backwards cause increased disc pressure and damage, other structures in the spinal canal like ligaments get pinched and pushed into the disc and spinal cord causing more damage and more pain.
If your physiotherapist, medical doctor, chiropractor, sensei, yoga instructor have given you "exercises" that make you arch your back I suggest that you stop them now. They may be making you worse. Of course, if you do get worse, you will tend to spend more money on their services..... hmmm. |
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Do Not Twist
Twisting rapidly from side to side is very damaging to the disc. It might feel good but it can cause damage that can last for years. The 1979 Volvo Award for Biomechanics when to the people that proved the absolute most destructive action you can perform to your disc is combining twisting and bending.
Avoid activities that cause you to twist: Swimming, golf, racquet sports, etc. Yes, I know your guru told you to go swim for your back pain. When I was a student my instructors taught me that also. Fortunately, I kept on learning after I got out of school and when my patients started to complain that their backs hurt more after swimming I listened to them and changed my recommendations. |
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Use Ice On Your Back
Pain comes from inflammation. Ice reduces inflammation and reduces pain. Ice will also help your back heal and get better. Even if your pain doesn't seem to be in your low back, just in your legs and hips, most likely the source of pain is the disc in your low back so icing it will help.
Put ice on your low back over the spine. Leave it there for 20 minutes. Do this about 3 times a day. |
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For more information on the cause of Low Back Pain click here.
There are no magical treatments. There is no way to armor plate your spine. No matter what treatment you get, if you keep re-injuring your disc you will never be free of low back pain. Use these rules to protect your back, get well and stay well.
The disc is not the only reason for Low Back Pain. Rather, it is a complex of disc, muscle, nerve, tendon, ligament, joints and joint capsules. If the 6 Rules alone do not cure your back pain then come in and see us. Click Here for contact details.
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