Keep active- Keeping moving is one of the most important things to do to help prevent seizing up.Even if the pain is bad and you are forced to rest, aim to get up every hourand walk around. Changing position regularly will help to get your muscles andjoints moving and help to disperse inflammation and congestion too.
Contrast bathe- Try using 5 minutes of cold then 5 minutes of hot then back to 5 minutes of cold,every 2 hours. This will help to ease superficial inflammation and also help torelax the surrounding muscles. For ice, use either a gel pack or frozen peas,wrap in a damp cloth and apply to the affected area. For heat, a wheat pack isideal or a hot water bottle.
Find a position of comfort, but don’t stay there too long. For lower back pain and sciatica, it is often more comfortable to lie down rather than sit. If you find lying on your back eases the pain, you may find greater comfort from placing a pillow under your knees. If you lie on your side, a pillow between the knees can help too. Time spent sitting should be minimised.
Medicate- a basic pain killer and anti-inflammatory could help too, but always ask a pharmacistfor guidance if you are on other medications or have other medical issues suchas high blood pressure or asthma. Ibuprofen and paracetamol can help reducepain and inflammation and may enable you to move more freely. Manual therapy- Osteopathy can assist to get you moving better and relax your musclestoo. Using a combination of hands-on treatment, lifestyle changes and exercise,your osteopath will soon have you on the road to recovery. For more information about osteopathy and manual therapies, see www.worthingosteopathy.com.