If you experience an immediate onset of sharp, gripping or spasm type of pain i.e. you lifted a heavy object and felt pain, - STOP, Ice for 15 minutes maximum, allow 1-2 days, Do not panic, acute back or neck pain can be a frightening experience, however the intense level of pain tends to last 1-2 days in most cases if treated correctly. Then the sharp pain will subside to stiffness that will allow more mobility. The whole episode should not last longer than a week, if it does not follow this pattern then ring the clinic on 01732 453956 for further advice and possible treatment.
Other people will give you advice that is the result of their experience of back pain. Listen to this but only use it if you think it is suitable for you, i.e. “keep moving”- do not if it makes the pain worse or "put a hot water bottle on the area" your instinct may be for ice as the area feels hot and swollen. Do what you think is right for you, listen to your own body.
Isolated muscle pain, this is likely to be more peripheral such as a strained hamstring. The onset will normally be the result of a sudden action such as jumping or stopping suddenly with sudden pain. Badly damaged muscle will often result in bruising within a few hours or if the tissue is deeper the bruising may not appear for a day or two. Then it may be below the site of the damage as the blood tracks down through the muscle with gravity i.e. the bruising may be near the knee from a hamstring tear. Ice as soon as possible to prevent further bleeding for 1 day, then start to move gently. The process of recovery should take around 2 weeks at which point normal exercise can be resumed with initial care over sudden actions. More severe cases may require treatment to help breakdown scar tissue, an Osteopath will look at the cause of the tear, such limited range of movement in a joint from an old injury that may predispose to the injury.
Tendonitis type of injury i.e. wrist and Achilles require regular ice from as soon as you recognize the symptoms. The symptoms could be as follows, pain after rest, in the morning or after repetitive movements. There may be swelling, heat over the site and you may be able to feel some graunching when you place a finger over the site as you move the effected area..
Long term discomfort- This tends to respond to heat, not too long or too hot to prevent scarring of the skin(for example do not place a hot water bottle on the car seat for a long journey) However it is important to seek advice with any long term pain to determine the exact cause and ensure that the pain is only the result of musculo-skeletal pain and not an indicator of more serious illness..
Bruising resulting from a direct blow or knock needs to be treated with ice initially and it is advisable to take Arnica ( a homeopathic remedy)as directed on the packet.
Maintain some mobility with back pain, unless there is severe leg pain, spasms of pain that prevent movement, disturbance of the bladder or bowel function. In these bed rest is required for perhaps 1-2 days and advice is needed from an Osteopath.
W.E.L.- Weight, Exercise, Life style. These are the main factors involved in avoiding musculo-skeletal injuries.
Generally aching after too much activity is a common symptom i.e. gardening or increased sporting activity - Warmth (bath) and gentle mobility should help this to ease. This should clear after two – three days, however remember that the discomfort may be at its worst on the second day.
If pain is preventing sleep the cause is most likely to be of inflammation. It is important to sleep at any time that is possible to avoid getting over tired. The most comfortable position in bed or sitting is normally the best in an acute episode of pain.
When using ice always place a thin piece of material between the ice pack and the skin. Do not use hot water bottles or wheat bags for long periods as it commonly causes scarring of the skin that can be permanent.
Road Traffic accidents. If you have been involved in a car accident you will probably suffer from shock. As a result you may find that symptoms are initially hidden by the levels of adrenaline in your body. It is important that you seek advice from an Osteopath as early as possible to record the symptoms. Treatment is often avoided over the initial one to two weeks as the symptoms may well still not have fully developed until this stage. Injuries consisting of solely soft tissue damage should resolve within 6 weeks providing the right management is followed, the Osteopath will advise on this. In these cases it is important to try to carry on with your normal lifestyle where possible, although contact sports are probably best avoided initially.