A combination of gentle stretches and use of a cold pack will help. Stretch very gently and well within pain tolerance. Sit with both hands on your knees, and your feet flat on the floor. Keeping your hands on your knees, slowly bend your elbows to lower your chest towards your knees. Stop when the pain in your low back reaches your tolerance level (the more gently you do this, the more effective it is, so go easy). Let your head gently drop forwards and relax your shoulders. Hold this position, breathing gently for a count of 30, then slowly push on your arms back to upright. This can be repeated as often as you would like provided it is done gently. You will find you can go a little further down as the muscles relax.
Wrap a cold pack (a bag of frozen peas works well) in a couple of tea towels and place it over the area of pain for 20 minutes only. Put it back in the freezer for at least an hour to allow your skin to recover, then repeat. If the cold pack is too cold for comfort, put another tea towel around it. This will help. Don’t use heat. If you are taking medication for the pain, it will be an anti-inflammatory drug – to cool things down. If you use the medication with heat, you will be cancelling one out with the other! Use a cold pack to enhance the effect of the medication.
If you have tried resting it but the pain comes back again as soon as you push it, come in and see us.
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