Our team understands the painful uncertainty of your situation and recommends 6 things you can do at home to help take the edge off your discomfort.
(1)Avoid sitting for too long. Walking is to the spine what oil is to your bike chain.
(2)Sit up straight and try not to slouch forward, especially when using a computer or mobile phone. Practice good body mechanics and be sure to get up and walk around at least once every 20 minutes.
(3)Apply ice. Use ice as needed, generally for 15 to 20 minutes. Ice slows swelling and inflammation and acts as a local anesthetic. Be sure to place a protective barrier, such as a pillow case, T-shirt, or towel, between the ice and your skin. Allow an hour between each icing period in order to allow your skin temperature to return to normal.
(4)Pillows are your friend. When lying on your back, place a pillow under your knees and use another to support your neck, not just your head. When lying on your side, pillows can be placed between your knees, in support of your lower back, and in support of your neck and head.
(5)Sleep well. Strive for a good night’s sleep to lessen the pain cycle. If lying flat is uncomfortable, lean back in a recliner. This will reduce the compressive forces on your spine.
Drink plenty of water. This will help you control hunger and prevent constipation.
(6)Stretch gently. Tight, stiff muscles can lead to more pain and spasms. Try these gentle back or neck stretches to increase flexibility. If you feel increased pain or pain spreading to a leg or arm, do not continue the activity.
