Back pain, one of the most common physical ailments, is experienced by most people worldwide. Even though it results from various causes and finding the right one can be complicated, you can try some simple steps to get rid of the pain.
Several ways can help with your back pain by reducing the intake of medications and preventing the pain from getting worse. We have listed some of those methods in this article.
1) Try Ice or Heat
The application of heat or ice is an excellent way to relieve your back pain. You can’t confirm that one is better than the other, but it varies with each individual according to one’s body mechanics. Some people may experience immediate pain relief using heat treatment, and others may feel the same by applying ice. Both are good for back pain relief.
If your back pain is due to sciatica, applying an ice pack to the painful area for 15 minutes once every hour can reduce inflammation, swelling, and pain. Using heated pads or a hot water bottle to your posterior pelvis is advisable, as this is the place where the sciatic nerve roots originate. It can supply more blood and nutrients to that area and promote healing. Overall, both heat and ice treatments are effective in reducing tension and muscle spasms caused by sciatica.
If your back pain is due to a pulled muscle resulting from exercise or exertion, it is better to use cold therapy immediately after the activity. It reduces pain and inflammation and controls tissue damage. You can use heat treatment after a day to promote speedy healing. If you need more assistance, visit your physical therapist who can help with back pain relief Brielle, NJ.
2) Be Physically Active
You may feel like lying on the couch for the whole day if you suffer from back pain. But being physically active is the best way to get rid of such nagging pain and encourage a speedy recovery. Your physical therapist may also recommend this step as the most vital thing to promote back pain relief Brielle, NJ.
Try to be involved in your daily activities and movements like walking, cycling, or swimming. If you prioritize rest rather than doing exercises, you may weaken your muscles around the spine and back, slowing down recovery and leading to long-term pain.
It is also essential to stretch and strengthen your back muscles to support the spine and relieve your back pain. Stretches can ease tension in muscles supporting the spine, improve range of motion and overall mobility. Strengthening the core muscles, including the abdominal, gluteus, and hip muscles, can stabilize the spine and decrease any strain. Exercises also assist in improving your overall posture and better spine alignment.
Before starting any exercise, consult your physical therapist who designs an exercise program depending on your symptoms and pain intensity to help with back pain relief Brielle, NJ.
3) Maintain a Healthy Weight
Excess weight can put additional stress and strain on your back, resulting in back pain. It can damage the discs and other spinal structures, leading to low back pain from a herniated disc. Other conditions such as arthritis in the spine may also develop.
If you are overweight or obese and suffer from pain in your back, it is crucial to shed extra pounds healthily. First, begin a safe weight loss program after consulting your physician or therapist who will help you with the appropriate diet and specific exercises.
Exercises enhance blood flow and nutrients to the soft tissues in and around the spine and keep discs, muscles, ligaments, and joints in the back healthy. Exercising regularly can help you get rid of your back pain and prevent recurring pain too.
4) Follow Good Posture
Maintaining a good posture is necessary to ease pressure on your lower back. Bad postures can damage and weaken the tissues in the lower back resulting in pain. Some poor postural practices may include prolonged hunching while standing or sitting, an incorrect-lifting technique, and working on a laptop while lying on your stomach.
Look straight ahead and keep your shoulders relaxed while walking, sit with support, get up every hour while working on a computer, and lift objects carefully by keeping a straight back and bending your knees.
5) Try Physical Therapy
Physical therapy is an effective and most recommended option when your back hurts and pain does not go away even after several measures. For example, suppose your pain is due to an underlying medical condition or injury that you might not be aware of. In that case, physical therapists can identify the exact cause by reviewing your medical history, analyzing your symptoms, and conducting a physical examination.
They develop a personalized physical therapy treatment plan that may include a specific exercise program and pain-relieving modalities, helping with your back pain. Some of the practical modalities for back pain relief, Brielle, NJ, include hands-on techniques like soft tissue mobilization, ultrasound therapy, TENS method, and dry needling.
You are not the only one who suffers from back pain that causes anxiety and disability. You can’t just rest your back for a prolonged time and wait for your body to heal itself. Working on your back muscles and maintaining their strength is essential for relieving your back pain.