By Lisa Cleveland, PT
If the COVID-19 emergency has forced you to delay seeking spine care, we feel your pain. Perhaps you are quarantined at home. Perhaps your physician is not seeing non-emergency patients. Perhaps your surgery has been postponed. Whatever your situation may be, you are probably feeling stuck in an uncomfortable position.
The Mayfield Physical Therapy team understands the painful uncertainty of your situation and recommends 10 things you can do at home to help take the edge off your discomfort.
- Avoid sitting for too long. Walking is to the spine what oil is to your bike chain.
- Sit up straight and try not to slouch forward, especially when using a computer or mobile phone. Practice good body mechanics and be sure to get up and walk around at least once every 20 minutes.
- Apply ice. Use ice as needed, generally for 15 to 20 minutes. Ice slows swelling and inflammation and acts as a local anesthetic. Be sure to place a protective barrier, such as a pillow case, T-shirt, or towel, between the ice and your skin. Allow an hour between each icing period in order to allow your skin temperature to return to normal.
- Pillows are your friend. When lying on your back, place a pillow under your knees and use another to support your neck, not just your head. When lying on your side, pillows can be placed between your knees, in support of your lower back, and in support of your neck and head.
- Sleep well. Strive for a good night’s sleep to lessen the pain cycle. If lying flat is uncomfortable, lean back in a recliner. This will reduce the compressive forces on your spine.
- Drink plenty of water. This will help you control hunger and prevent constipation.
- Eat wisely. During stressful times, our inclination is to reach for high-calorie comfort foods. Consider keeping a diary of what you eat to help you avoid putting on extra weight. Unwanted pounds place extra stress on your spine and can make recovery from a future surgery more difficult. Choose nutritious, low-calorie comfort foods. These anti-inflammatory foods might include frozen berries, sautéed vegetables sprinkled with Parmesan cheese, low-fat soups and yogurt, or a nice hot cup of tea.
- Reduce stress. Listen to music, watch your favorite movie, read a book, start a jigsaw puzzle, call a friend, spend time with your pet(s), or engage in any other activity that will help distract you from your pain.
- Take deep breaths. Practice meditation, a proven way to control pain and relax when pain increases. Whether you meditate, pray, or focus internally, you can gain control over your pain.
- Stretch gently. Tight, stiff muscles can lead to more pain and spasms. Try these gentle back or neck stretches to increase flexibility. If you feel increased pain or pain spreading to a leg or arm, do not continue the activity.
The Mayfield Physical Therapy team hopes you’ve found these tips useful! Everyone at Mayfield hopes that you feel better soon. We also hope that the COVID-19 emergency diminishes and enables us to get back to “business as usual” soon!
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Lisa Cleveland, PT, is Director of Mayfield Physical Therapy.