One of the most common problems that most people today experience is back pain. There are many different types of back pain, and they are divided into two main types, which are acute and chronic. Acute or short-term back pain is the common type, and it usually resolves itself in just 3 to 6 weeks. Chronic back pain, on the other hand, exists if pain and symptoms persist for longer than 3 months.
There are different ways to deal with back pain, depending on which phase you are in. Therefore, it is better to consult with healthcare professionals or experts that can make a proper diagnosis, give proper treatment, and provide pain management. But if you are searching for simple ways on how you can deal with back pain, you’re in the right place. Today, we are giving you tips for dealing with back pain.
1. Do not sit for a long period
Sitting for an extended period puts your back into a loaded, flexed position, which the spine does not like. To avoid worsening your back pain, try to change positions every 30 or 40 minutes by standing up, going for a little walk, or grabbing a glass of water. While sitting, ensure that you sit with good posture and proper lumbar support. This will help decrease the load on your back. It is also best to visit a physiotherapist so they can prescribe appropriate lumbar support specific to your needs.
2. Try to find a comfortable sleeping position
Sleeping with proper support is very important. If you are used to sleeping on your side, you can put a pillow between your legs to remove extra pressure through your hips and lower back. If you sleep on your back, put a pillow or a rolled-up towel underneath your knees to allow your lumbar spine to relax in a neutral position. These will help ease any pressure on the spine.
3. Avoid staying in one position for a long period
This also ties with not sitting for a long period. Do not stand, lie down, or stay in other positions for a long time. Try to change the positions you’re in by taking breaks, doing some stretching, and going for a short walk. If your work involves the use of a computer the whole day, it’s better to invest in adjustable desks, so you can vary your positions from sitting to standing.
4. Do some stretching
Our backs are made to move, bend, and twist. There will be times that your muscle will become tight due to the back pain you are experiencing. That feeling of tightness is trying to warn you that there is a lack of blood flow, especially to the nerves, which are thirsty for blood. This means that your muscles are asking you to stretch them to increase the blood flow to the area and lengthen the muscles that are tight. Therefore, stretching daily can help in protecting your back in the long run.
5. Apply heat to the affected area
Using heat can help decrease muscle spasms and improve blood flow through the body. You can use a wheat pack or a hot water bottle for about 20 minutes or as often as you need. Just make sure that you use a towel or any cloth in between your skin and the heat pack to avoid skin burns.
6. Take non-steroidal anti-inflammatory drugs
You can take these medicines as recommended by your healthcare professional. This kind of medication is commonly used to manage pain and inflammation associated with musculoskeletal disorders, including back pains.
7. Exercise regularly
Exercise can boost the blood flow to your back and promote healing. Even if your body is telling you to just lie in bed all day, your back needs you to be active. The best thing that you can do is to take a walk. You don’t need to do extreme exercises or go on a hike. A light and relaxing walk for about 30 minutes will do your body and mind a favor by keeping them happy. Aside from that, exercise can also help release endorphins, which stimulates the euphoric feeling, and it also acts as a painkiller. Therefore, being active can help in easing your back pain.
8. Apply pressure on the affected area.
A back massage can provide relief for all types of pain. However, it is not a long-term solution. If you are suffering from chronic back pain, your body, and as well as your mind, can benefit from a massage or therapy. It is also a great stress reliever, which is perfect for pain relief and your overall wellbeing.
9. Maintain a healthy weight
It’s not easy to talk about weight, but it needs to be addressed. Being overweight puts a strain on the back muscles. All of us have an ideal frame weight. Therefore, if we have an excess of ideal frame weight, it means that we are putting more strain on our body and putting the body at risk for injury. If you are overweight, it is important to trim down and reduce your chance of getting back pain or worsening the pain.
10. Try to find your Zen
Back pain can be worsened by stress and anxiety. People who are suffering from lower back pain and engage in mindfulness-based stress reduction, cognitive-behavioral therapy, or biofeedback say they experience less pain. If you want to try this, you can look for a licensed therapist for pain relief.
These are some of the best tips we can give for dealing with back pain. But aside from these tips, it is important to visit your physiotherapist if you are experiencing back pains, as he or she can give a detailed assessment on how to treat and manage your pain. We hope these tips will help you in dealing with back pains.