Eighty percent of adults experience back injury at some point in their lives, according to Dr. Mark Sobor. Snow shoveling and slipping on ice increase the risk, and seniors are at greater risk than the general public. Sobor, who specializes in pain management, suggests the following practices if you have suffered back injury following a winter accident.
First, rule out that the source of your pain requires immediate medical attention. Call your doctor if pain is shooting down one or both legs or if the legs feel weak; you cannot control normal bathroom functions; or if the pain can’t be controlled with medication.
In the two to three days following a back injury, rest in order to relax muscle spasms. Use anti-inflammatory medication such as ibuprofen. Lay flat on your back on a hard surface such as a carpeted floor with a pillow under your knees, or lay in a fetal position to relieve pain.
When you are feeling better, try this exercise. Lay flat on your back on a hard surface. Pull one knee to the chest, hold for several seconds, and release. Repeat five to 10 times for each leg. If you can pull both knees to the chest at the same time without pain, perform that five to 10 times as well.
In general, you can stretch and strengthen all muscles and joints in order to help relieve back pain. Perform exercises that stretch hamstrings, neck, shoulders and spine every day, Sobor said. Daily exercise also should include other low-impact exercises such as walking, pilates, yoga, swimming, low-impact aerobics, or using a stationary bike or elliptical trainer.
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