Until you can get into see the doctor, there are several steps you can take to reduce pain and swelling right after injury.

1. Rest (Sit down or lay down until you can get treatment. If low back strain then lie on stomach or prop on elbows until symptoms subside)
2. Ice (Place cold pack with only single thickness of thin cloth for 6-8 minutes at a time up to 3-6x/day)
3. Elevation (if arm or leg)
4. Compression in some cases if swelling starts you can wrap with ace bandage but not too tight.
5. Secret tip: Arnica Montana (homeopathic remedy) is one of the best kept secrets after acute injury. I take the tablets right after any small or large injury. Arnica comes in 6c, 30c and 200c doses. Most of the time 30c is adequate. You can purchase at most natural stores including New Seasons, Whole Foods and Fred Meyer.

When exercising or movement causes pain, there are three general responses to activity to watch for. These categories can be termed as green light, yellow light and red light responses.

Green light: When an exercise or activity produces or increases pain but gets better with time or repetition and remains better after the activity. This is a desirable response and indicates the need to do this exercise or activity more frequently.

Yellow light: When an exercise or activity produces or increases pain during the activity but remains the same each time and is no worse after completion of the activity or exercises. This is an indication to monitor the response and proceed with caution.

Red light: When an exercise or activity produces or increases pain during the activity and remains worse after. This indicates the need to avoid that exercise or activity until you can have the condition or activity evaluated by a professional.

Why is posture or the way you bend important? Structurally our joints and muscles of the legs are the largest in the body and meant to take the stress of lifting or bending. The joints and muscles of our spine are small and the disc is a cushion similar in form to a jelly filled donut. When our spine is out of neutral position for prolonged sitting or heavy lifting using the back, it creates overstretched ligaments in the spine and allows the nucleus (jelly) to push out toward the nerves causing local or referred pain symptoms.

What is proper posture?
Spinal alignment means keeping the head balanced over the shoulders so the ears are above the shoulders and maintaining the curve in the low back so it is not flat or overly accentuated. Most of us need a lumbar roll or support in the low back when sitting to maintain the curves of the spine.

Body mechanics:
Here are some basic tips when bending to lift even light objects in order to keep us using good habits when bending.

1. Squat or kneel so you are using your large joints of the knees and hips when bending.
2. Maintain a wider stance at least shoulder width apart when squatting or a long stride stance if pushing or pulling an object.
3. Keep the object or load close to your body or close to the center of gravity in order to minimize stress to the spine or shoulder joints.
4. When turning while holding or lifting a load, turn with the legs and feet to avoid twisting the spine while loaded.

For questions about exercising, posture or lifting techniques consult with a physical therapist. You can also call or email Ted to determine if an assessment is indicated.

Read Articles about physical therapy and healing, or make an appointment.