Imagine that you’ve been working in the yard and by the time you stop for a break you realize that you’ve lifted one rock too many and your back is screaming? Or maybe the pain doesn’t show up until the next morning. Either way, you have an acute back ache. What should you do to stop it or, at least, keep it from getting worse? Ultimately, how can you keep this from happening again?

Don’t go straight to bed. If you yield to that temptation, more than likely your pain will last longer and it may get even worse. More than likely, you have strained the muscles in your back and they have gone into spasm. A muscle can only do one thing at a time, i.e. if you introduce movement the spasms tend to let go.

You’re trying to break up the Pain>fear> tension cycle. When you have pain, and you’re afraid it will get worse, you try to hold yourself as rigidly as possible seeking that perfect pain free position. You’re putting on a muscle straight jacket. When you go to move from your “perfect” position, you’re really going to hurt and the pain may last even longer than necessary. Your goal is to get the spasms in your back to relax, to let go so you can move comfortably again.

I have developed a series of movements that will allow your spasms to release. As a physical therapist and licensed acupuncturist, I have managed my own pain and that of many others with this approach, which is based on Qigong – a healing, moving meditation. I’ve even created a DVD, Back ‘n Motion to reinforce the movements.

Before you start to move, if you can, take your favorite over the counter pain remedies to dull the pain and minimize the inflammation associated with a strained muscle. Apply some ice your back. You can fill a zip lock bag with crushed ice (you may want to double bag it to avoid leaks) or grab a family sized back of frozen peas. Wrap it in a towel and leave on for @ 20 minutes. Now, introduce these gentle movements to get the muscles to relax. No big aggressive stretches – GENTLE movement. Move slowly and rhythmically without any aggressive stretching. Repeat each movement several times allowing the muscles to release.

These movements can be done either standing or sitting:

• Bend forward like you were trying to get your chest on your thighs. If standing, let your knees bend. Exhale as you bend forward and relax into the bend. Inhale as you come back up. Keep your chin on your chest until you are fully erect.

• Twist your upper body, exhaling as you turn your shoulders, neck, head and eyes to see as far behind you as you can. Take another breath and see if you can go a little farther. Repeat to the other side.

• Bend from side to side exhaling as you let your hand slide down the side of your leg to each side.

These suggestions are a first line of defense and can be the answer to relieving your pain. Give your muscles time to heal. Repeat the above movements as often as needed to keep spasms at bay. Remember: back pain, as with many simple wounds, usually resolves within two weeks. If it doesn’t then you may consider seeking more intense intervention such as physical therapy, acupuncture or Zero Balancing.

If you are prone to hurting your back, to keep from reinjuring yourself in the future consider doing these simple movements before you start an activity, during a break and when you are finished for the day. Consider taking a warm tub or shower before you go bed and you’ll wake up feeling much better in the morning. You can have a pain free life – Choose it!

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