As  I was attending to the Butchoboy last Friday,   I don’t know if I miscalculated his weight or was in the wrong posture to do it but — bang!  I heard something pop and felt pain in the lower right side of my back.    Its been a week now of on and off pain.    I found out that if I alternate from sitting, standing and if possible lying down, there’s not too much pain.  But during prolonged sittings and lying down, it gets uncomfortable.

I remember consulting my OB once because I tended to have backpains before my period.  She said I was suffering from Acute back pain.   Maybe also due to my being overweight too.   Fortunately, I don’t suffer any of these symptoms, that need to be brought to the doctor’s attention, to wit:

Googling about it, there are about a gazillion sites on backpain.  In my family, Auntie and cousin M also suffer from repeated back pain.   I’m reposting some facts for easier reference – to us, like a reminder.   

 From http://familydoctor.org/

Lower back relief -  The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back.    You may need 1 to 2 days of this sort of rest for a hurt back. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour.

Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief.

Nonprescription medicines that reduce pain or swelling include aspirin, acetaminophen

Preventing back strain -

If you must stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every 5 to 15 minutes, switch the foot you’re resting on the stool. Maintain good posture: Keep your ears, shoulders and hips in a straight line, with your head up and your stomach pulled in.

The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck. You may also put a pillow between your knees.

If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Don’t sleep on your stomach unless you put a pillow under your hips. Use a firm mattress. If your mattress is too soft, use a board of 1/2-inch plywood under the mattress to add support

Strengthening the back -

Exercise 1 –  gently stretch your back muscles. Lie on your back with your knees bent and slowly raise your left knee to your chest. Press your lower back against the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg, switching legs.

Exercise 2 — Hip Rolls:  Stand back away from your support and stand with legs at shoulder-width apart.   Tighten your abdominal muscles and put your hands on your hips.  Imagine you have a hula hoop, or are doing the hula, and rotate your hips clockwise 5 times, then rotate them counter-clockwise 5 times.   Be sure to relax and smile and breathe naturally with this exercise.

Exercise 3 — Waist Twists:   With your hands relaxed at your sides and with feet a shoulder-width apart, simply start swinging your arms right then left, patting both hands on your lower back as they reach around.  This will massage the kidneys. Be sure not to swing or pat too hard, just in a relaxed easy motion! Breathe naturally and relax.  Simply do a count of 10, and then relax.

Exercise 4 — Knee Bends:   Do some gentle, relaxed knee bends. If you have knee or back issues it is best to do them with the assistance of a chair, table or desk.  Stand in a relaxed shoulder-width position and place your hands on the support. Tighten your stomach muscles and exhale while bending your knees and going down as far as you can without falling or straining your knees.  Inhale while standing up. Do 10 of these to finish this quick exercise circuit.

 While some exercises are specific for your back, it’s also important to stay active in general. Swimming and walking are good exercises to improve your overall fitness.    The simple series of  exercises only takes about two minutes to complete.   Initially, try to do the exercises three times each day.

There.. I hope the pain would go away… soon.. and never come back.