OT, OT:Zeta, apply ice packs (the thick, frozen gel kind works well) 15 minutes on, 15 minutes off, and get off your feet.
After lying on your back, if you can, and after a couple of hours (alternating ice w/ no ice), hobble to the floor, on your back:
EMPTY YOUR MIND and focus just on your body. Begin to do some gentle, gentle stretches, concentrating on your back: one knee to chest, other knee to chest, gently, not to the point of pain. If it spasms or hurts, back off. Breath in and out deeply to maintain relaxation. [EDIT] With your knees raised and feet on floor,[end EDIT] contract your buttocks, hard, 30 seconds, off; on, etc. Roll to one side, bend the top leg so your knee is toward your chest, and gently rotate your upper body away from that leg, breathing;
alternate.
Go through a number of sets of this over the next 7 hours, maybe two or three gentle stretching sessions over that period; using the ice in between. Depending on how much spasm you are in, your back should begin to loosen as the day goes on. Stay off your feet for the rest of the day, if you can. |
