Back Pain: 101

A few friends of mine have thrown their backs out recently, so I posted a quick-fix tutorial on how to fix most back pain. I thought I'd include it here, because it seems as if people want to keep this stuff a secret. I don't understand the reason why, but taking care of a pulled muscle, or strained back has been standardized by the medical community. There are ways to do this, and they don't include deep rub goop, or pilates.

I've worked with people who had herniated discs or severe lower back pain from sports/work or repetitive stress injuries for years. In situations like these, you want to follow a formula that sounds like something you'd order for take-out.

Hot, Stretched, R.I.C.E.
[Rest, Ice, Compress, Elevate.]

This system works faster than any other by providing your body with the building blocks for repair. Your muscles have proteins that give your recovery a quicker timetable -- and more importantly -- more relief.

Hot & Stretched: This can be everything between slightly uncomfortable to Nazi torture. I won't give you the "you might feel pressure" bullshit because this portion of the therapy (the only part that kind of sucks) is one of the most important for enabling your body to repair QUICKLY. By heating the affected area and then stretching it very slowly, you help your body create an elastin protein.

This protein is important because it keeps your muscles from getting stiff when you rest them. It also helps when you forget your back is out and you reach for something -- ouch -- yeah those times suck. Heated Stretching significantly helps forgetful people, like myself.

Rest: This is simple, don't use your back muscles if you can. Find the position that is comfortable and sleep. Getting an electrolyte replenisher like Gatorade in your at times like this is pivotal! Sure, you might need a few trips to the bathroom but you'll thank me in a few days when your back lets up. Re-hydrating yourself will allow your muscles to absorb the proteins that heal.

You'd be surprised, but dehydration is the #1 cause of delays in muscular rehabilitation. Just ask any rehab clinic in this country what they wish their clients would do more than anything else. Hydration is their answer.

Ice: Okay, people screw this one up a lot. Hell...I did it wrong for years until a doctor showed the proper way to do it. Go out and buy yourself 3-4 really big ice packs. The bigger the better, and you want a bunch so you don't have to interrupt your therapy for re-freezing. Try to avoid the ones with plastic skins, they break. ACE makes the best cold compress pads I've ever seen and you can find them at Wal-Mart.

Compress: When you purchase these packs, make sure to buy some of those large adjustable back supports. I prefer some of the Industrial & Personal models from Health 1st. Now, for the love of God and your back, wear at least a cotton t-shirt between your skin and the ice pack, but not much more. No towels, no thick pads. The idea is to get cold pressed into your muscles. The reason is swelling. You've just stretched your back with heat...things needs to shrink back down to un-inflamed territory.

It will kind of suck for 2-3 minutes after you've applied the ice but your skin will adjust pretty soon and considering the weather, you'll be without a need for air conditioning for a good hour or so.

Elevate: Now, this one usually applies to injuries on the limbs. Obviously you wouldn't want to elevate your back...so change this one to EAT. That's right, eat. Lots of fruits and specifically vitamin C enriched foods. (Watermelon freaking rocks for this one, it hydrates you, AND since its so damn hot you'll love it.

So here's the formula:

#1 Heat your back
#2 Stretch while warm
#3 Apply ice packs with compression
#4 Rest while iced

Seriously, if you follow this formula, you'll heal faster. Sure, it helps to have someone who can massage your lower back while your heated up, but it's not 100% necessary.