I wasn’t expecting health issues other than MS to take a front seat so soon, but here we are. Today, I’m going over all my best tips + tricks for dealing a back injury and the pain that accompanies it. In my case, a slipped disc is the culprit.
It started about three weeks ago, and has caused me some serious pain ever since.
The last real exacerbation I had that was caused by demyelination was back in April 2018. Last year I had some worsening in symptoms, but it was caused by a bacterial infection. Once that was treated, so were my symptoms.
That’s the closest I can come to explaining the level of discomfort I’ve been in the last couple weeks. I woke up one day and have been in pain ever since. My mental focus has been completely off. My mood swings? The roller coaster COVID set them on earlier this year pales in comparison. Especially with the intervention of some steroids after a trip to the PCP.
I’m not surprised, just frustrated; functioning with high levels of pain takes its toll on every aspect of your life. Thankfully, my pain levels have gone down in the last few days after I started consistently implementing some of the tips below.
That’s what this post hopes to cover; because it’s easy to forget how to cope when you’re not suffering. I figure while I’m stuck on the couch resting, might as well stock up on some cool new coping mechanisms. Some tips here are geared towards coping with the specific injury I have right now, but others I’ve utilized for a long time for various reasons. Let’s start with those, shall we?
1-Don’t Play the Hero
I bring this up mainly because I used to be the worst at it. I would push going to see even my PCP off until the very last second possible. In many cases, I dealt with ridiculous symptoms for no reason other than my own stubbornness. There is no reason to risk your health to please your ego. If you’re sick or hurt, get help. I had to go to the PCP twice before I got the correct referral. In most cases, slipped discs will resolve themselves in 4-6 weeks. Unfortunately, that didn’t seem to be happening for me, hence why I had to go back. In either case, it’s important to get the correct diagnosis from a medical professional to ensure accurate and timely treatment.
2-Take a Deep Breath
This may seem like the most inconsequential tip on the list, but it has the potential to be the most profound if you allow it. Meditation, or mindfulness in general, has been proven over and over to lower physical pain symptoms. You can catch a lot of those studies where I’ve shared them before here and here, so I won’t bore you with many more details. I will say, the biggest misconception is that it’s just something you can either do or not do, but meditation is a skill anyone can learn. Taking the time for even three mindful breaths can change the rhythm of your day.
3-Reduce the Inflammation
For whatever reason, my body loves to swell up on me in various places, sometimes for no apparent reason. This has made me a pro at handling this particular symptom, though. There is a whole spectrum of options to try here, from ice to heat, and virtually free to more expensive options. For icing, my favorite go to right now is Tiger Balm. In a pinch, a simple bag of veggies from the freezer wrapped up in a towel works well.
For heat, I like using a heating pad. I usually take a warm bath every night; I’m always careful not to get too hot, because you know, MS, but it helps my circulation immensely. These days I’m just making sure to soak the area that’s been aching.
The advice from my doctor was simple; consistency and rotating methods is key. 10-15 mins of each 2-3 times a day has been a good routine for me.
4-Rest, But Not All The Time
When you have an acute injury, or you’re dealing with a chronic illness in general, rest is key. When your body is focused on recovering, it follows logically it would need more rest than usual.
Lots of deep, quality rest is one of the first steps forward on that healing journey. But unless your provider has prescribed bed rest, or activity causes you pain, light movement can also be helpful in lowering pain levels. It’s also particularly crucial for a slipped disc. I’ve been getting up and doing super gentle stretches every hour or so. If I’m up to it, a short walk in a park has been great for my pain levels and moods, too. Really good shoes and a flat, paved surface is all I’m risking right now, though. I’m looking forward to the days I can do some serious hiking again though, let me tell ya.
5-Take Care of Yourself
When my pain levels are high, the last thing I want to do is stick to my routine. It helps, though. Some days I don’t wake up quite convinced my body is going to stay together; sometimes just brushing my teeth and washing my face is enough to get me over that initial hump. It may just get me from the bed to the couch, but some days it’s led to drinking water and going outside for a bit. Still working on getting my appetite back, but when I do eat, I’m sticking with lots of fruits and veggies. Baby steps are still progress.
6-If possible, Physical Therapy can be helpful
In a couple weeks, I’ll have my second intake appointment for PT. I went last year for MS related issues; this time, it’ll be all about managing my hypermobility to prevent this type of injury occurring again. If it’s possible, this can be a great resource for learning how to cope with back issues. Bonus points if you can find one that has experience dealing with your specific problem/diagnosis.
7-Be Patient
I know this is the last thing you want to hear about, which is exactly why I saved it for last. This is just a fact of recovery – it’s not on our timelines. Rushing the process won’t actually speed it up, and could cause new or exacerbate the original injury. I’ve gone through the most with this issue in the last two weeks than the others. MS symptoms are mostly familiar to me now…until the next new one pops up, of course.
This acute back injury is completely new, though. Nothing familiar about it at all. Which is not only frustrating, but scary and confusing, too. All these factors make patience a lot harder to come by, in my case. I’d assume it does for everyone.
That being said, I’m trying to learn to be okay with the uncertainty. A lot easier said than done…but ultimately, it’s calming. Focusing on enjoying what I can do and listening to the cues my body gives me has helped. I won’t say I don’t struggle sigh/moan/baby scream 3-5 times a day in frustration…but I will say I don’t do it upwards of 10 everyday now.
Hopefully, if you find yourself in a similar situation, you found something helpful above. I’ll be back next week with another post – in the meantime, you can catch me on Instagram.
Until then,
