Some Advice on Coping with Acute Back Pain

• Keep a good posture at all times. Stand tall and keep the hollow in your low back. Do not slouch or bend forward.
• When you sit, use a rolled-up towel to support the hollow of your back.
  Sit on a hard chair. Avoid sitting on a sofa.
  Sit for only 10-15 minutes at a time for eating or bathroom activities.
• When you get up from sitting, maintain the hollow in your low back.
  Move to the edge of the bed or chair.
  Place one foot a little ahead of the other and get up by straightening your knees.
  Do not bend forward as you get up.
• Drive as little as possible.
  If you have to drive, you should move the seat near the steering wheel.
  Put a rolled-up towel in the hollow of your back to prevent slouching.
• Do not bend down.
  Bend your knees to get down and keep your back straight.
• Do not lift anything heavy.
  If you have to lift something, use your legs and keep your back straight.
• Try to avoid coughing and sneezing when you are bent forward or sitting.
  Try to stand up and bend backward or at least try to increase the hollow in your back.
• Try to avoid any positions or movements that increase your back pain.

Some Advice on Coping with Acute Neck Pain

• Keep a good posture at all times.
  Stand tall and keep your chin pulled in.
  Try not to bend your neck forward or poke your chin out.
• When you sit, use a rolled-up towel to support the hollow of your back.
  Sit on a hard chair. Avoid sitting on a sofa.
• When you get up from lying down, keep your chin pulled in.
  Do not lean forward and poke your chin out.
• When you lie down, try not to use more than one pillow.
  Do not let your head rest against the wall or the arm of the sofa.
  Use a rolled-up towel to support the hollow in your neck.
• Do not lie on your stomach.
• Do not roll your head in circles.
• Do not do any quick neck movements.

After the Acute Pain has subsided

When your back pain or neck pain has subsided, certain exercises may be useful for building up or maintaining strength of muscles of your spine. These muscles assume important roles in supporting and protecting your spine. The exercises also prevent stiffness in the back or neck as a result of your pain.

Everybody is different. The need for and response to any exercise will be different. You should only attempt the exercises when you have consulted or been advised by an orthopaedic surgeon or a physiotherapist.

No pain, dizziness or prolonged discomfort should be experienced during and after doing the exercises. If you do, reduce the holding times, repetitions or frequency of the exercises. If pain persists, stop the exercises and consult your physiotherapist.

General Principles:

• Do not allow any jerky or quick movements. Do them slowly and carefully.
• Breathe in your usual manner; do not hold your breath.
• Change sides.
• Repeat several times.
• Warm up and cool down with Stretching Exercises.

Examples of Exercises

Back Exercises

Back Rotation Lying down with your knees bent. Drop your knees from side to side.

Back Flexion Lying face up. Bring your knee to your chest.

Tummy Hollow Exercise Lying face up. Tighten up around the waist to form a hollow in the lower abdomen.

Straight Leg Lowering Lying face up. Bend your opposite leg up. Raise your leg up, and lower down slowly. Tighten your lower abdominal muscles while you are doing this.

Prone Leg Lowering Lying face down. Lift your leg up, and lower down slowly.

Back Arching Lying face down. Place a pillow under your hips so you won’t over-arch your back. Lift up your upper back slowly. Return to your starting position slowly.

Neck Exercises

Chin-In Exercise Sit comfortably on a chair. Relax your shoulders. Tuck your chin inward and pull your head back as far as you can. Do not look down.

Side Bend Keep your head in the chin-in position (see above). Bring your right ear to your right shoulders. Keep your head looking ahead.

Turning Keep your head in the chin-in position (see above). Turn your head to the right side.