February 17, 2022 general

Although, as a “teachable moment”, I’m going to write about my own personal experience with back pain, let me first admit that the photo above is not of me (much too skinny!). I borrowed the picture from the website of an Orthopedic and Sports Medicine website which has a lot of good information about the causes and treatment of back pain. For example, it lists 8 risk factors for back pain. At least two of those applied to my problem—age and mental illness. I’m old and I think I must have been crazy to do what caused my pain. (The list didn’t include “stupid”, or I would have selected that.)

My brother, Jim Russell, who works at Home Depot, says that the company cautions employees to not only lift with their legs, but also to hold the weight close to the body for better structural support. That is great advice that I failed to follow back in December. I lifted something very heavy by leaning over because it was awkwardly out in front of me. I was rudely reminded of my mistake when I heard a couple of loud pops and felt a stabbing pain in my low back. (What I screamed cannot be repeated in this family friendly blog.)

Somehow, I slowly crab-walked into the den and got onto the floor. It often helps minor back discomfort to lie on my back on the floor with my feet on a chair (legs vertical and bent at right angles-everything squared up). So, I tried that. But no such luck. Fortunately, I had my phone with me and made an appointment with my chiropractor for an hour later. Then I realized I had another problem. There was no way I could not get off the floor and into the car! Fortunately, sweetheart husband, Bill, agreed to cut short his errands and come home to help.

Even with help, it was quite a chore to get into the car. Every bump in the road was torture. Dr. Shepherd had to use all his tricks and hydraulics got me onto the table. I have repressed most of the memory of that first adjustment. But, I do remember the good news that I had not broken anything. His work and pain cream helped a lot, but it was still very tough going for a while.

For example, never take it for granted when you can just hop into the car or for that matter even get in and out of bed or roll over without assistance. Things I found that helped:

• I was overdue for a routine chiropractic tune-up. That my hips were a bit out of place likely made me more susceptible to injury.
• Ice packs for the first 48 hours. Heat felt more comforting and improves circulation but is not recommended until after 48 hours because ice reduces swelling and inflammation. After that, rotating heat and ice is good. This Microwavable Heat Wrap* is versatile, stays in place with Velcro and is good to have on hand for other body parts as well.
• Drinking sufficient water after an adjustment or massage.
• The homeopathic Arnica Montana. (Had I used that immediately, I would have had less damage.)
• Slippery pajamas so that I could slide into the bed and roll over. (My warm winter pj’s were impossible.)
• Not making sudden moves (because when muscles didn’t work as usual, I’d lose my balance).
• Learning how to stand up (e.g. from the potty or couch). What worked was rocking far forward until my weight was over my feet and then using my hands to walk up my thighs and slowly unwind the spine.
• Because I really just could not function, I temporarily resorted to pharmaceuticals (but not pain killers):
  • A short-term prescription muscle relaxer.
  • A short-term graduated prescription steroid (After reading the scary side effects, I couldn’t wait to stop.)

After taking it easy for two or three weeks, a massage, and several adjustments, I got pretty much back to normal. However, I have to say that I now much more aware of posture clues. Even moving a picture of water reminds me to hold that weight close to my body.

I hope that the tips above may be useful. The most important one is to PREVENT back injury by lifting properly. In other words, do as I say, not as I did.

* Full disclosure. These asterisks indicate that HBN is an “affiliate” (usually of a show supporter sponsor or Amazon). I provide the links and examples and for reader convenience, but I do want you to know that the show receives some compensation if listeners make a purchase after going through that link. Every few months, the show has gotten an Amazon check for about $15. Although small, does help us break even.