Back 1st Aid + Water Tips

If you are reading this then I suspect you have a good reason to do so and hard luck. A key point that the research has shown is that you should try to keep as mobile as possible, so don't take to your bed for days and days. However, if the pain is horrible then do listen to your body and any position that is pain-free is a good one so stay there but try not to stay in one position for too long.

Apply ice

This is the most important thing you can do as 1st aid for your back: apply an ice pack or crushed ice in a bag or even frozen peas to the affected area to reduce inflammation. Don’t apply the ice for more than 20 minutes in any one hour and don't put the ice directly on your skin, as this might cause a cold burn; instead put a warm, damp cloth between the ice and your skin and let it get cold in its own time. Research shows that in the acute phase of your injury if you heat the problem up you can make last 5 times as long - so, please, avoid the hot-water bottle until we tell you to use it!

If you can get professional advice on applying ice.

Top tip

If you haven't got an ice pack use a plastic bag of crushed ice or even frozen vegetables instead - peas or sweet corn are our favourites as they can be moulded to fit the back, neck or knee. The same rules apply about time and using a cloth between the ice and your skin. You can also use a trick of applying a warm cloth before the ice as this makes the whole experience less shocking as the cloth will rapidly cool as the ice starts to work.

Medication

Painkillers are drugs and should be avoided if you can and amy often serve only to 'remove the warning bulb from the dashboard' rather than solve the problem. They should not be a long-term solution for most people as side effects are common and significant, particularly for the stomach and intestinal organs. However, if you really need them then take them as recommended on the packet - but never more than the recommended dose. Read the instructions to make sure the tablets are suitable for you or ask your pharmacist for advice. If you still need painkillers after a week or so, you should consult your doctor.

Relax

Muscle tension is very painful but is sometimes your body’s way of splinting your spine to stop you injuring it even more. Don’t go overboard on relaxing these muscles as you may allow your back to move more than your body wants and you may cause more injury. As soon as your body is ready it’ll reduce the spasm and then you can come and see our sports injury expert for some treatment.

Think again

If you're stuck in bed for a day or two, use the time to consider your lifestyle, and think of ways you might avoid the back problem in future. When you are eventually up book to consult us at C1 to find out what is causing your back problem.

Bed rest or exercise?

Doctors used to recommend long periods of rest for people with backache. But research now shows that bed rest is bad for backs. Even crawling around on your hands and knees is better than no movement at all. Some kinds of exercise, such as walking, don't put too much stress on your back, and it's a good idea to make a start on them even if your back is a bit sore - just to get your joints moving and your heart and lungs working.

And How Much Water Should I Drink?

We are always banging on at our patients to drink more water and suggesting the right amounts that they should be drinking. They rightly ask how much and we tell them.

This is the score:

You lose:

	Normal Weather No exercise	Warm Weather No exercise	Warm Weather (85°) Exercise
Skin (not sweat)	350 ml	350 ml	350 ml
Sweat	100 ml	1400 ml	5000 ml
Respiratory Tract	250 ml	350 ml	650 ml
Urine	1400 ml	1200 ml	500 ml
Faeces	100 ml	100 ml	100 ml
Total	2,300 ml (2.3l)	3,300 ml (3.3l)	6,600 ml (6.6l)

So, a fair bit every day. Now, you do get water from your food and from metabolic water production (Google it), typically about 1.5L, so we suggest:

Sedentary individuals drink at least 2L or about 8 cups of water per day
Athletes in normal climates drink at least 3L or about 12 cups of water per day.
Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.