Find Activities That Make You Happy
Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home. Finding activities that make you happy can help reduce some stress and may relieve some pain.
Some people find that even doing just 3 things that make them feel good each daysuch as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved onecan make pain more tolerable.
Use Heat And Ice Therapy
Heating pads and cold packs can give comfort to your tender and sore back. Most doctors recommend using ice for the first 48 hours after sustaining an injury or trauma, especially when there is swelling, and then switch to applying heat afterward.
It is difficult to say if ice or heat is more beneficial. Many doctors recommend that patients use whichever is more comforting for them. Make sure the skin is adequately protected and avoid excessive cold or heat.
Dont Miss: Advil Good For Back Pain
When To Seek Medical Help:
Back pain might resolve in a few weeks in most people with adequate self-care. Nine out of ten people might recover from back pain after two months. However, if the condition gets worse, seek medical help.1Immediate medical attention is necessary in the following conditions:
- Lack of sensation in upper or lower limbs
- Loss of limb movement
- Tingling or numbness in legs
- No control of bowel or bladder
- The back pain doesnt improve even after weeks or gets worse
- Unexplained weight loss
If you have osteoporosis .1 You should not depend on home remedies alone for the treatment of back pain. You need to consult a qualified doctor for advice if the symptoms do not improve with home remedies.
Also Check: How To Lose Weight In Your Lower Back
Comfier Heating Belt For Back Pain
Hot therapy can help relieve lower back muscle tension and enhance blood circulation, making this heating pad for back pain and quick and easy fix.
The heat pad also has four massage motors to deliver a soothing, vibrating massage that also helps to relieve tension and soreness that builds up throughout the day. The adjustable strap allows it to fit you perfectly, and the lumbar support belt is made with soft velvet material for a comfy finish.
One happy customer raved: This is just the thing for back pain. The warmth gets right to the spot and even I have to turn it down. And then there is the massage part WONDERFUL!
Secret #: Drs System/spinal Decompression
Unless youve been to a chiropractor before, you probably havent heard about spinal decompression. Its important to note that theres two types of spinal decompression: surgical and nonsurgical. Chiropractors never perform surgical decompression, as chiropractic care is non-invasive and extremely low-risk. Since surgery of any kind always carries a risk, its important to exhaust all nonsurgical options before you decide for spinal surgery for back pain.
Luckily, most people dont need surgery for their back pain. Especially when nonsurgical spinal decompression is so effective.
One small study of 30 patients with disc herniation and back pain found that nonsurgical spinal decompression was associated with a significant decrease in pain . The study also found that this decompression provided an increase in disc height, which is exactly what you want when undergoing spinal decompression. Compressed discs press on nerves, which can cause severe pain.
At Better Health Chiropractic and Physical Rehab, we use the DRS system for spinal decompression. This is a safe and proven system that causes no pain and gently works to decompress the spine to take the pressure off the discs. Weve been using this protocol successfully for years, and weve been able to help several thousand Alaskans with this DRS system.
Also Check: What Can I Take For My Lower Back Pain
Ask About Prescription Medications
If your back pain hasnt resolved itself within four to six weeks, make an appointment with your doctor, who will examine your back and ask you to sit, stand, bend, walk, and lift your legs to see how your pain is affecting your mobility. Youll likely be asked to rate your pain on a scale of one to 10, and they may do imaging tests, like an X-ray or MRI. Then, he or she may recommend one of the following prescribed therapies:
- Muscle relaxants: Medications like cyclobenzaprine or baclofen can help relieve painful back spasms. If you go this route, just know that side effects can include fatigue and dizziness.
- Topical pain medications: These creams and ointments, like Voltaren gel, are meant to be rubbed directly on to the area thats hurting you.
- Cortisone shots: If other treatment measures fail, your doctor may recommend an injection of cortisone, a potent anti-inflammatory. There are risks, including thinning of nearby bone, and relief typically lasts just a few months, tops.
Diet To Get Rid Of Back Pain Asap
Include many dark green leafy vegetables, fish, nuts, berries, fruits, olive oil, turmeric, and ginger in your diet to cut back inflammation.
It is not difficult to treat back pain at home naturally and see it disappear within a few days. For more details on this subject, do get in touch with a Professional Natural Therapist.
Don’t Miss: Why Am I Having Lower Back Pain
Secret #: The Best Exercises For Relief Of Sciatica Pain
When you suffer from sciatic pain, the last thing you can think about is exercise, but this is exactly what you will need to do. Resting will help for the first day or two, but after that, you need to get up and get moving. Continuing to simply rest more than just a few days will, believe it or not, make your pain worse and harder to heal.
A few of the most recommended exercises when you have sciatica pain are:
- Swimming Find a stroke that causes you little or no pain and try to swim without stopping for 20-30 minutes. A heated pool will help!
- Walking If walking seems too painful at first, try taking smaller steps. We arent talking about race walking or jogging, this is not a race or a timed event. Get out and walk at least 30 minutes 5 days per week.
- Water aerobics You can usually find these classes at your local YMCA or YWCA.
- Foundation Training These arent so much exercise as simply teaching our bodies to move in a certain way while we perform everyday tasks. This type of program uses 15 different ways to reduce and prevent pain by optimizing posture.
When your chiropractor approves of it, or when you feel less pain, you can move on to more advanced exercise routines that can strengthen muscles that will help prevent sciatica in the future, including:
- Strength training
- Low impact aerobics
- Core strengthening exercise routines
Avoid Standing In The Same Position For Long Periods
Paying attention to your spine and hip joints, and muscles are critical. Follow these simple steps to avoid strain and tension on these joints. They include the following:
- If you must sit for long periods, try using a standing desk. Make it a point to get up every hour. To relieve the strain on your discs, take a short walk.
- To avoid stress on your spine, check your posture and modify your neck, shoulder, and back alignment. Poor, unsupported posture can cause a variety of back issues.
- Rotate your activities to keep the same muscles and joints from being overworked. Once the muscles and joints have had time to relax, you can return to standing.
You May Like: What Type Of Doctor Deals With Back Pain
Gently Stretch Your Joints And Soft Tissues Through Yoga
Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.12
When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morningto help loosen your spine and also reduce stiffness and aches in your back.
Complementary And Alternative Techniques Include:
- Acupuncture is moderately effective for chronic low back pain. It involves inserting thin needles into precise points throughout the body and stimulating them , which may cause the body to release naturally occurring painkilling chemicals such as endorphins, serotonin, and acetylcholine.
- Behavioral approaches include:
- Biofeedback involves attaching electrodes to the skin and using an electromyography machine that allows people to become aware of and control their breathing, muscle tension, heart rate, and skin temperature people regulate their response to pain by using relaxation techniques
- Cognitive therapy involves using relaxation and coping techniques to ease back pain
Spinal injections include:Trigger point injections can relax knotted muscles that may contribute to back pain. An injection or series of injections of a local anesthetic and often a corticosteroid drug into the trigger point can lessen or relieve pain.
Don’t Miss: What Can I Do To Reduce Back Pain
Check With Your Doctor About Over
Were very aware of some of the long-term health risks associated with excessive use of NSAIDs. They have a place when it comes to helping manage pain, but a patient needs to follow the advice of their doctor to minimize any negative effects of that medication, says Stephens.
NSAID use can increase the risk for severe or life-threatening gastrointestinal bleeding and ulcers in some people, and taking too much of these drugs can also lead to liver or kidney injury or failure.
Medication From The Store
There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.
Read Also: How Many Aleve To Take For Back Pain
Common Causes Of Back Pain
Nearly 83 million workdays are lost each year due to back pain, and around 8% of all adults suffer from a chronic back pain issue.
The back supports your body in everything you do, so it is no surprise that many people experience issues with this body part.
One of the most important parts of treating your back pain is getting to the bottom of the cause of it. There are many different types of back pain, so in turn, there are many different causes. Here are some back pain causes for you to consider:
- Pulled muscles Improper form while lifting or exercising is a common culprit of back pain
- Arthritis Arthritis is a common cause of pain in the lower back
- Osteoporosis This causes your bones to become weak and brittle, making it easier to injure your back
- Ruptured discs Bulging or ruptured disks can press on a nerve and cause extreme pain in your back
- Stress One of the lesser-known causes of back pain is everyday stress and anxiety
If you are dealing with back pain, especially if it is chronic, then it is important to understand where the pain is coming from. However, there are a few things you can do to ease back pain in the meantime.
% Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief
As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.
Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.
Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.
Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.
However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:
Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:
Don’t Miss: Can Dehydration Cause Lower Back Pain
Put Out That Cigarette
We all know smoking is a serious health risk, and smokers are also more likely to experience back pain than nonsmokers. One reason for this is that nicotine restricts blood flow to the disks in the spine. This can cause them to dry out, crack, or rupture. Smoking also reduces the amount of oxygen in the blood, which causes a reduction in nourishment to the muscles and tendons in the back. An unhealthy, weak back is more vulnerable to accidental strains and pulls that cause back pain.
More Advanced Care Options
Surgery When other therapies fail, surgery may be considered to relieve pain caused by worsening nerve damage, serious musculoskeletal injuries, or nerve compression. Specific surgeries are selected for specific conditions/indications. However, surgery is not always successful. It may be months following surgery before the person is fully healed and there may be permanent loss of flexibility. Surgical options include:
Implanted nerve stimulators
- Spinal cord stimulation uses low-voltage electrical impulses from a small implanted device that is connected to a wire that runs along the spinal cord. The impulses are designed to block pain signals that are normally sent to the brain.
- Dorsal root ganglion stimulation also involves electrical signals sent along a wire connected to a small device that is implanted into the lower back. It specifically targets the nerve fibers that transmit pain signals. The impulses are designed to replace pain signals with a less painful numbing or tingling sensation.
- Peripheral nerve stimulation also uses a small implanted device and an electrode to generate and send electrical pulses that create a tingling sensation to provide pain relief.
Don’t Miss: How To Help L5 Back Pain
Secret #: Heat/ice Therapy And Your Feet
Heat and ice therapy work wonder when you have back pain for two different reasons. Ice will reduce swelling and limit inflammation. Heat will relax the muscles and bring healing nutrients to damaged tissues through improved circulation.
If you have injured your back or had some sort of accident, apply ice for the first 48 hours. Even if your back has been hurting you for a while, try ice first to see if it will stop the pain. However, after 48 hours, you should switch to moist heat.
Remember to never place ice directly on the skin as you can actually burn your skin or give yourself frostbite! Wrap ice or ice packs in a cloth or towel first. Give your skin a break in between ice sessions, generally using it for 10-15 on, then 10-15 minutes off.
Its important to note that, occasionally, back pain isnt caused by problems in your back. Sometimes, other conditions, such as peritonitis, which is an inflammation of the very thin layer that covers your abdomen and the internal organs. Applying heat, even to your back, will cause the inflammation to increase substantially.
If you think you might have peritonitis, you can feel better by applying heat to your feet or your bottom and see your doctor ASAP.
Schedule an Appointment and Receive
How Is Low Back Pain Diagnosed
A complete medical history and physical exam can usually identify any serious conditions that may be causing the pain. Neurologic tests can help determine the cause of pain and appropriate treatment. Imaging tests are not needed in most cases but may be ordered to rule out specific causes of pain, including tumors and spinal stenosis. Occasionally the cause of chronic lower back pain is difficult to determine even after a thorough examination.
Blood tests are not routinely used to diagnose the cause of back pain but might be ordered to look for signs of inflammation, infection, cancer, and/or arthritis.
Bone scans can detect and monitor an infection, fracture, or bone disorder. A small amount of radioactive material is injected into the bloodstream and collects in the bones, particularly in areas with some abnormality. Scanner-generated images can identify specific areas of irregular bone metabolism or abnormal blood flow, as well as to measure levels of joint disease.
Discography involves injecting a contrast dye into a spinal disc thought to be causing low back pain. The fluids pressure in the disc will reproduce the persons symptoms if the disc is the cause. The dye helps to show the damaged areas on CT scans taken following the injection.
Electrodiagnostics can identify problems related to the nerves in the back and legs. The procedures include:
You May Like: How To Use Exercise Ball For Back Pain