9 Simple Ways to Relieve Back Pain
04 April 2019
Tips for Back Pain Relief
Almost everyone has experienced back pain at some point in their lives. Whether it's from poor posture, lifting something heavy, or a more serious condition like a slipped disc or sciatica, back pain can disrupt daily life. Here are some practical tips you can easily incorporate into your routine to alleviate pain and maintain a healthy spine:
1. Apply Cold and Hot Pack
Heat and ice are the two most common types of non-invasive and non-addictive therapies for acute pain relief. Heat and cold can be used alternatively for effective relief.
Cold therapy helps slow circulation thus reducing inflammation, muscle spasm and pain. Ice application is generally most useful for the first 48 hours following injury and applied on site for no more than 15 minutes.
Heat therapy helps decrease muscle spasm, relax tense muscles and relieve pain. This method is usually used after cold therapy and can be alternated with cold therapy.
Caution: Ice and heat packs should always be wrapped in a towel to prevent burns.
2. Exercises for Reducing Back Pain
Most back pain or problems happen when an unfit person injuries his/her back while lifting something heavy.
Most back pain can get better if you stay active by carrying out gentle workout and followed by strengthening exercises for prevention of future back problems.
Too much bed rest or too little activity can lead to loss of flexibility, strength and endurance, and then to more pain.
3. Stretching to Alleciate Back Pain
Don’t underestimate the power of stretching. Back stretches can help to alleviate back pain. Regular stretching helps keep muscles and ligaments flexible, thus reducing stress on joints and improving the flow of blood and nutrients throughout the body. Stretching can also reduce the likelihood of developing conditions like sciatica or slipped discs in the future.
4. Try to Relax and Not Stress Your Back
Stress tends to make back pain worse. When you’re experiencing pain and stress, your heart rate and blood pressure rise, your breathing becomes fast and shallow, and your muscles tighten.
All these lead to stress and pain. Relaxation techniques such as mindful breathing, meditation or even taking time out to enjoy life can lead to long-term changes in your body to counteract the harmful effects of stress.
5. Maintain a Good Posture
Poor posture while sitting, standing, lying down or while moving can lead to fatigue, strain, and injuries of the back.
Proper posture means standing up straight with your ears over your shoulders, shoulders over your hip joints, and hip joints over ankles.
Poor posture is often a result of long hours spent sitting at a desk, leading to lower back pain and neck pain. Choose an ergonomic chair that provides better support by keeping your back straight.
6. Lift Properly to Avoid Straining Your Back
Improper lifting technique can lead to back, leg pain, or even spine fractures. When picking up heavy objects bend at the knees and keep the item close to your body.
Remember not to twist your body when you lift, and wear a back brace if your job requires heavy lifting.
7. Lighten Your Load
Carrying a heavy bag changes your balance and can change the curve of your spine. Try to reduce the items in your backpack or handbag and carry only the essentials. For individuals with conditions like bulding discs or sciatica, this small change can significantly reduce discomfort.
8. Sleep and Rest Your Back
Not only can sleeping correctly save you from putting unnecessary strain on your spine, you can also be assured of a sound sleep.
Try supporting your lower back by putting a pillow under your knees when lying on your back or between your knees when lying on your side.
It’s also important to have a suitable mattress that’s in the range of medium to firm in order to support and maintain your spine in the same position as a good standing posture.
9. Maintain a Healthy Weight
Experts agree that many health issues including chronic back pain stem from an unhealthy weight. Excess weight stresses your back and spine, leading to discomfort. Mainitaining a healthy weight is crucial for reducing strain on the spine and preventing pain. Exercise and healthy eating also strengthen the muscles arounf your spine, improving its stability and reducing the risk of conditions like slipped discs or spine fractures.
Remember, if your back pain continues to progress or gets worse, it is important to consult a spine specialist or an orthopaedic spine surgeon for an accurate diagnosis or to rule out any underlying medical conditions like spine tumuours or compression fractures.
Book an appointment now: https://www.sunwaymedical.com/en/speciality/rheumatology
References:
1. 8 Tips for Back Pain Relief. Available at http://www.everydayhealth.com/back-pain/steps-to-reduce-back-pain.aspx
2. Back Pain: Lower Back Pain Relief Tips. Available at http://healthmeup.com/photogallery-healthy-living/back-pain-lower-back-pain-relief-tips/23650/14
3. Practical Tips for Back Pain Relief. Available at http://www.spine-health.com/blog/practical-tips-back-pain-relief
4. Managing Chronic and Recurring Pain. Available at www.webmd.com/pain-management/recurring-pain-11/slideshow-relieving-back-pain
