Say Goodbye to Back Pain
Are you dealing with persistent lower back pain? Many people experience back pain that can be as a result of an injury, a condition such as arthritis or unhealthy posture. Regardless of the cause, it can affect many aspects of your life. Statistics report that one in every four men experiences back pain.
Addressing the condition in its early stages can prevent you from chronic pain. You can start by making a few changes in your life. We will tell you how to cope with back pain in different ways. Find out more!
Ice your back
If the cause of your back pain is an injury, icing your back can minimize inflammation. You can place ice cubes on your lower back for half an hour to relieve the pain and prevent swelling during the first two days. The ice blocks your capillaries to hinder blood flow to the area, which causes inflammation.
Physical therapists report that heat increases inflammation after a few hours of a back pain injury. If the pain persists after two days of icing, you can use a heating pad. At this stage, it could make tight muscles loosen up and enhance blood circulation around the area. The heat also provides the surface with additional oxygen.
Do not let the back pain prevent you from moving. An active lifestyle that includes walks, working or swimming can reduce the back pain by increasing mobility. You should, however, avoid intense workouts at this point to prevent further damage.
Check your posture
Bad posture can affect your back. Ensure that your chair is comfortable enough, allowing you to sit up straight and align your spine. It should support your back without having you bend all day. Switch your chair at the office and see if there are improvements.
Most of us spend hours seated as we work without taking breaks to stretch. Stretching backward, as well as engaging your legs, helps relieve back pain by making your spine stable. It also prevents imbalanced muscles around your back.
You can also find more stretching positions indulging in activities such as yoga. The viniyoga style is highly recommended for back pain. It makes tight muscles loose and enhances your breathing.
It is time for flats
We love high heels, but wearing them every day can give you an unstable posture. It elevates pressure on your spine and increases back pain. Wear flat shoes more than high heels. Save the heels for special occasions and not long distance walks daily.
Change your mattress
If your mattress is more than 10 years, it is beyond its lifespan. A slightly sagging mattress can affect your sleeping position. Your bed should be comfortable enough to prevent and reduce back pain. A medium-firm mattress is more effective than a hard one. You can also use a hammock as your bed to find comfortable positions to sleep in and reduce back pain.
The lack of enough rest can also increase inflammation. Ensure you take at least 8 hours sleep as you use the right sleeping positions. You can also make your bed comfortable by adding a pillow on your back to help align your spine. Place the pillow between your knees if you are a side sleeper.
Use positive thinking
Your mentality, fear or anxiety may make your back pain increase. Persistent back pain can cause you to lose hope for improvement. Such an attitude and panic affects how your mind processes the information and translates it into more pain. Use affirmative words to reassure yourself that the pain is temporary will pass.
Avoid substance abuse
Scientists report that smoking drugs can cause osteoporosis, which affects your bones and spine. It causes fractures in your spine. Some people also use drugs such as Xanax to reduce back pain. Such drugs are addictive and will not help the situation. You can find help here to prevent drug tolerance.
Check your weight
Excess weight adds pressure to your spine. Follow a low-fat diet and do light exercises to reduce body fat for a healthy back. A dietician can help you maintain healthy foods with the right calories.
Check in with a doctor
Your doctor can rule out any conditions that may be causing the pain and prescribe the right treatment you need. They can determine how severe it is and prevent it from worsening by taking X-rays or doing an MRI. Surgery is an option recommended when the condition is chronic.
If it is not so severe, you could get anti-inflammatory medicines from a pharmacy such as ibuprofen or naproxen. Muscle relaxants are also useful in relieving back pain.
Engage in therapy
Cognitive-behavioral therapy can help you work on psychological effects connected to back pain. Find a therapist to help you through the process. Physical therapy can also help you work on imbalances using methods such as ultrasounds as well as electrical stimulation. If the cause of your back pain is arthritis, herbal therapy through Arnica or Bryonia herbs can reduce your pain.
Research shows that these type of injections are more effective than painkillers. They minimize inflammation by changing how your nerves react. Statistics reveal that at least 10,000 patients have benefited from acupuncture.
Attend massage sessions
Massage does not only help you relax, but it can also reduce back pain. It minimizes discomfort of the muscles around the back by targeting particular areas that need attention. It repositions and stretches your back muscles. Look for an effective massaging spa with experts in the field to benefit from it.
You can also find useful gels or creams that can help with back pain. These are recommended to patients experiencing side effects from medicines. Have someone help you rub the gel on your back to find relief.
Even though most of us experience back pain once in a while, you should watch out for how long it lasts and take the above measures. Remember not to dwell on your pain but use distractions to cope as you find the best solution you need.
Article by Nirdesh Singh