24 November 2009
I managed to work 2 weeks after my maternity leave when suddenly my back hurts so much! I could barely straighten my back, it was crazy painful!
We went to GP and got a referral to see Doc Zul, an orthopedic specialist at GEMC. He does not seem shock to learn my injury but apparently it is common among nursing mothers. Ghee....my body is still weak and most probably I did not maintain a good posture that had cause such injury.
I was given 2 painkillers, Acustop plaster and to attend physiotherapy sessions. The therapy sessions was pleasant. I went for Heat treatment, Ultrasound treatment and Hot Pack treatment. About 15 minutes each treatment.
Heat -- to loosen my muscle
Ultrasound -- to heal my injury
Hot pack -- to reduce swellness
After these treatment, I was given an exercise to strenghten my back muscle. So far 5 exercises I learnt.
Stomach crunch - lay on back, knee up, a fist apart, crunch stomach, continue breathing, 10 counts.
Lift leg - lay on chest, pillow on chest and tummy, raise leg, 10 counts
Lift chest - lay on chest, no pillow, arm at side body, raise chest, head down, 10 counts
Lift buttock - lay on back, knee up, a fist apart, raise butt and halt, 10 counts
Arch spine - same position as lift buttock, but now arch your spine (not body)
These are simple, but when your muscles are injury, they are damn hard to dooo....