No matter what you do, there are no guarantees that pain will not recur or become severe for a time. For some people, flare-ups and recurrences are frequent; for others, they are rare. They can be caused by doing too much or too little, from forgetting to use body mechanics, or from too much stress. Sometimes there are warnings, your body parts may feel tight or you may have a little pain. Do not ignore these signals. This is the time to stretch, change positions, alternative activities, focus on posture and body mechanics. It is easier to relieve a small amount of discomfort than a full-blown flare-up. Here are some suggestions that can help you to prevent such occurrences.
One: Ice The Painful Area
During an actual flare-up, ice usually is more effective than heat, so use ice right away. Heat might increase inflammation, so you should avoid first. You can put an ice pack in a fanny pack to keep your wound area iced while you are up and about. If you do not have an ice pack available, try a bag of frozen peas.
Two: Take It Easy
If you are in a lot of pain, give yourself permission to temporarily cut back on your normal activities. It is okay to lie down and rest for a while, but avoid staying in bed any longer than necessary. Try to get up and move around after 30 to 60 minutes. Try to be up and about at least half the time during your normal waking hours. Staying in bed more than 2 days will likely do more harm than good.
Three: Gradually Start To Move
The sooner you can start to move, the better. If you are in too much pain to move at first, try again after taking pain medicine and using ice. You might begin with some simple exercises like gentle rotation of your pelvis within your comfort zone. Then get up and walk, trying to stay in your comfort zone.
Four: Stretch
Stretching will help you get through a flare-up faster, so begin gentle stretching as soon as possible. Start with stretches that make you feel better or at least are not painful. Progress to other stretches as soon as they are tolerable. Expect some discomfort when stretching; avoid stretching that causes severe pain. Gently and gradually work to regain your flexibility.
Five: Maintain Your Strength And Endurance
Within a few days, you should be able to return to some light strengthening and endurance exercises. Start these at an easy level at first; then gradually return to your normal routine.
Six: Resume Aerobic Exercise
Once the severity of your pain has decreased, you can start with walking on level ground at a pace and distance that is comfortable for you. Then, gradually return to your preferred type of aerobic exercise. If you start moving early, it often takes no more than a week or two to get back to most or all of your normal activities.
Seven: Techniques To Control Pain
After the initial process of recovery, it is helpful to continue using over-the-counter medications (NSAIDs, acetaminophen), heat, ice and other techniques that help control pain. During this recovery stage, you are better off going to work and engaging in your normal social and recreational activities if at all possible. Doing so will help keep your mind off the pain, build your self-confidence, and help keep your thoughts and feelings positive. If you have a physically demanding job and cannot perform your normal duties during a flare-up, ask your employer to give you limited duties for a couple of weeks rather miss work entirely.
