MVA- Back Pain Care Instructions

motor vehicle accident care instructions back pain follow up care is a key part to your treatment and safety be sure to make and go to all appointments, and call your doctor if you are experiencing problems do not ignore symptoms that need to be checked right away how can you care for yourself at home? sit or lie in positions that are most comfortable and reduce your pain do not sit up in bed, avoid soft couches, and avoice twisted postions avoid bed rest for the first day it can delay the healing process every 30 minutes change positions take breaks from sitting and try to walk around or lay flat use a heating pad on low to medium setting for 15 to 20 minute intervals at least every 2 3 hours take a warm shower you can also try using an ice or cold pack for 10 to 20 minutes at a time throughout the day, with a thin cloth in between the pack and your skin when you should call for help? call your doctor now or seek immediate medical care if you have new or worse symptoms in your arms, legs, chest, abdomen, or buttocks such as numbness, tinging, weaknes,or pain you lose bladder or bowel control call 911 anytime you need emergency care if you are unable to move a leg at all you have back pain and severe belly pain you have symptoms of a heart attack that may include sweating, chest painn, nausea, vomiting, lightheadedness, fast or irregular heartbeat, shortness of breath watch closely for changes in your health, and be sure to contact your doctor if you are not getting better as expected how to maintain a healthy back and what can cause back pain? back pain is often caused by overuse, strain , or injury most people hurt their backs working in the yard, playing sports, lifting items that are too heavy, or being involved in a car accident as you age, your bones and muscles tend to lose strength which makes an injury more likely the spongy discs between the bones of the spine, also known as our vertebrae, may suffer from wear and tear and no longer provide enough cushion for the bones a disc that bulges or breaks open can press on nervers, causing back pain in some people, back pain is the result of arthritis, broken vertebrae caused by bones loss or osteoporosis, illness, or a spine problem although most people have back pain at one time or another, there are steps you can take to make it less likely how can you have a healthy back? reduce stress on your back through good posture slumping or slouching alone may not cause low back pain, but after the back has been strained or injured, bad posture can make pain worse sleep in a position that maintains your back’s normal curves and on a mattress that feels comfortable sleep on your side with a pillow between your knees, or sleep on your back with a pillow under your knees these positions can help reduce strain on your back stand and sit up straight good posture means your ears, shoulders, and hips are in a straight line if you must stand for a long time, put one foot on a stool, ledge, or box switch feet every now and then sit in a chair that is low enough to let you place both feet flat on the floor with both knees nearly level with your hips if you chair or desk is too high place a footrest to raise your knees place a small pillow, a rolled up towel, or a lumbar roll in the curve of your back if you need extra support try a kneeling chair, which helps tilt your hips forward this takes pressure off your low back try sitting on an exercise ball it can rock from side to side, which helps keep your back loose when driving, keep your knees nearly level with your hips sit straight, drive with both hands on the steering wheel, and keep your arms in a slightly bent position reduce stress on your back through careful lifting \ squat down, bending at the hips and knees only if you need to, put one knee to the floor and extend your other knee in front of you, bent at a right angle \ press your chess straight forward this helps keep your upper back straight while keeping a slight arch in your low back hold the load as close to your body as possible, at the level of your bell button \ use your feet to change direction keep your shoulders in line with your hips as you move set down your load carefully, squatting with your knees and hips only exercise and stretch your back do some exercise on most days of the week, if your doctor says it is okay you can walk, run, swim, or cycle stretch your back back muscles with these few excercises keep your core muscles strong the muscles of your back, belly, and buttocks support your spine \ pull in your belly and imagine pulling your navel toward your spine hold this for 6 seconds do curl ups always do them with your knees bent keep your low back on the floor, and curl your shoulders toward your knees using a smooth, slow motion keep your arms folded across your chest if this bothers your neck, try putting your hands behind your neck (not your head), with elbows spread apart lie on your back with your knees bent and your feet flat on the floor tighten your belly muscles, and then push with your feet and raise your buttocks up a few inches hold this for 6 seconds and then lower yourself slowly to the floor repeat 8 12 times \ if you like group excercisese try yoga or pilates, these specialize in core muscles lead a healthy lifestyle stay at healthy weight to avoid strain on your back don’t smoke, smoking can increase chances of osteporosis, which weakens the spine if you need help quitting, talk to your doctor