Well just a quick note to say that all is going well with my acute low back pain. Although I think I have likely torn some important musculature (the MRI on Friday will confirm) my back is generally healing nicely. These are my words of wisdom for those of you with chronic or acute low back pain:
Paula Moore’s Top Tips For A Healthy Back:
- Listen to your body (if you feel able, avoid reaching for the pain killers and let your body heal naturally)
- Have some type of regular care for your body. You have regular car check-ups and teeth cleaning (well I hope you do) so why not take care of your spine that has to sit, walk, work, play every day for you. I personally have a Chiropractic treatment once a month (and I am a Chiropractor www.align.org.uk ) and a deep tissue massage every two weeks.
- Understand your body and your health. This is easier for health care professionals but if you understand very little about your body it is very difficult to help your body heal. My approach as a Chiropractor is always to empower my patients to really understand their body, their posture, how they carry themselves, how they feed themselves and how well they cope with emotional stress.
- There are no rules!! This is my favorite tip. I have really always created my life in a fashion that suites me. I have never wanted to work 9-5pm (so I don’t); that is someone else’s rule. I never wanted my clinic to look like a medical place and so I play lovely music, have plants and paintings on the walls and we laugh a lot! Other rules that I have include not commuting (I bought a building where I could live and work), wearing the clothes I am comfortable in (jeans if I want when I work). The idea that ‘there are no rules’ means that just because everyone else does it one way does not mean you have to do it the same way. Why not do what makes you feel happy and joyful!
- Have a regular routine for moving your body. Most days Monday-Friday I have a simple little stretching routine I do at the foot of the bed before I get started with my day. I love it and it makes me feel great. Have someone teach you a routine that suites your particular needs (ask your Chiropractor, yoga teacher, personal trainer). If money is tight then google it!!
So there you have it. Paula Moore’s secrets of a healthy back. I am continuing to ice and heat (moist heat remember; hot water bottle) and now I can perform a gentle Cat & Camal exercise along with self trigger-point therapy side-lying. I found an interesting website about the Quadratus Lumborum ‘Perfect Spot.’ As suggested get a tennis ball and lie on your back with both knees bent and feet flat on the floor. Locate the ‘perfect spot’ with your fingers and then tip your body slowly to one side and place the tennis ball on the ’spot’ and roll back onto the ball. It will likely be painful if you have the right point. Stay on the spot until the pain completely fades. The pain may even travel (to your thigh, groin, buttock, leg). You can do this several times a day. Don’t press too hard on the tennis ball, you may bruise the muscle.
Find My Quadratus Lumborum Trigger Point
Well good luck with your acute low back pain and I’ll keep you updated with mine. My MRI is this Friday!
