The 10 Simple Solutions You Need for Back Pain
If you’re one of the millions of Americans suffering from back pain, you know how debilitating it can be. Whether it’s a dull ache or a sharp pain, back pain can make it challenging to perform your daily activities.
While there are many potential causes of back pain, several simple solutions can help alleviate your pain. You’ll be surprised to know that solutions for back pain are not that complicated.
Try these 10 simple solutions for your back pain.
10 Simple Back Pain Solutions
1. Ice the affected area.
If you’re dealing with back pain, a few simple solutions can help. Icing the affected area is an excellent place to start. Put an ice pack on the area for 20 minutes at a time. This will help to reduce inflammation and pain.
2. Apply heat to the affected area.
While ice can help reduce inflammation, heat helps to relax the muscles. Using a heating pad, hot water bottle or even a warm, wet towel can be done. Heat can be applied for 30 minutes at a time. Just make sure not to use anything too hot, as this could further injure your back. Moreover, you can also take a warm bath or shower. In fact, the water’s heat can help relax your muscles and ease your pain. Also, make sure not to stay in the water for too long, as this could dry out your skin.
3. Relax and get enough rest.
While most back pains are caused by rigid activities, they can also be linked to non-physical problems like stress and anxiety. When you’re in pain, your body needs time to heal. Mindful relaxation can release feel-good chemicals (endorphins) in your brain that decrease anxiety and stress. Furthermore, having a good night’s sleep can ease the pain in your back. Sleeping well has healing benefits that’ll make you feel refreshed and rejuvenated.
4. Take over-the-counter pain relievers.
Over-the-counter pain relievers can be very effective in reducing back pain. Pain relievers such as Ibuprofen and acetaminophen can help relieve back pain. Be sure to follow the instructions on the package and take them as directed. On the other hand, if you’re not sure which pain reliever is right for you, ask your pharmacist for advice.
5. Stretch and exercise regularly.
If you’re looking for something more active, try stretching and gentle exercise. Thus, stretching and gentle exercises can help strengthen the muscles around your spine and reduce back pain. Stretching your back will improve the health of your muscles and joints. It can even enhance the distribution of healing nutrients by keeping our blood circulation. Moreover, it will also increase the flexibility of the spine. You can do many different stretches for back pain relief, so it’s important to find ones that work best for you. Just be sure not to overdo it, as this could aggravate your back. You may start slowly and only advance if you feel comfortable without pain when you stretch.
6. Check your posture.
One of the most important things you can do for back pain is to maintain good posture. Hence, pay attention to how you hold your back when you sit, stand, walk, sleep, or do day-to-day activities. Having good posture lets all the bones in your spine align correctly. So adjust your neck, shoulder, and back correctly to prevent further stress on your spine. Neglecting proper posture can leave your back stiff and tense that often leads to or worsen back pain. Also, be sure to use good ergonomic practices when working at a computer or desk to avoid back strain.
7. Wear comfortable shoes.
This may seem like an obvious one, but it’s important nonetheless. Wearing shoes that offer support and cushioning can help reduce back pain, both by improving your posture and alleviating pressure on your back. Meanwhile, high heels and other shoes that don’t support your feet can cause back pain.
8. Sleep on a firm mattress.
Sleeping on a firm mattress is one of the simplest things you can do to alleviate back pain. A soft mattress will cause your spine to sink in, which can lead to pain and discomfort. A soft mattress will only aggravate your back and make your pain worse. If you don’t have a firm mattress, try placing a board under your existing mattress to make it firmer. Moreover, using a pillow can help support your back and keep your spine in alignment while you sleep. Try placing a pillow under your knees or between your legs to help reduce back pain.
9. Avoid lifting heavy objects.
Avoid lifting heavy objects, as this can aggravate pain. If you must lift something heavy, use good form and lift with your knees, not your back.
10. Quit smoking.
Quit smoking, first and foremost. Smoking can lead to back pain by damaging the spine and discs. Furthermore, other lifestyle changes that can help reduce back pain include maintaining a healthy weight, getting regular exercise, eating a healthy diet, and managing stress.
Consequently, in most cases, back pain is not a serious condition and will resolve itself with time. However, if the pain is severe or persists for more than a couple of weeks, it’s important to see a doctor to rule out any underlying medical problems.
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