Numerous medical procedures are available to address back pain. Many are minimally invasive and less costly than surgery. Pharmaceutical medications such as anti-inflammatory drugs, general painkillers and muscle relaxants can help reduce pain. Opioids should be used only as a last resort, as they can have unwanted side effects and are addictive.
Rest
For many people, back pain can be debilitating. It can prevent them from doing the things they enjoy, and it can even affect their mood. Many people are advised to stay in bed and rest when their back hurts, but this can do more harm than good. It can cause the muscles in your back to become deconditioned and weaker, making the pain worse. Taking simple painkillers like paracetamol can help reduce the symptoms of back pain. Using heat and ice therapy can also ease the pain. Your spine will experience less strain if you sleep with a body pillow or a pillow between your knees.
Ice
Ice therapy (or cryotherapy) reduces inflammation and numbs pain by lowering the body’s temperature in the area of injury. It’s especially effective in the initial stages of back pain from new injuries because it can reduce swelling, constrict blood vessels and numb the area to help ease discomfort. You can easily apply cold therapy to your back using items you already have at home. An ice bag, freezer gel pack, or even a bag of frozen vegetables can numb and relieve back pain effectively. Talk to a spine specialist for a back pain treatment Orange Park FL, if you’re tired of dealing with lingering back pain that affects your daily life.
Massage
Injuries and overuse of the back muscles can cause pain in the lower back. Massage helps relieve tension and stiffness in the muscles and soft tissues. Massage can also help with overuse injuries by stimulating the release of endorphins and serotonin, encouraging the body’s natural healing response. A good back massage is often part of a comprehensive pain management plan, including physical therapy and injection-based treatments like nerve blocks or epidural steroid injections. Talk to your spine specialist about a treatment plan to help you stay active and manage chronic back pain. If you cannot afford a professional massage, try self-massage techniques to relieve back pain. Try placing two tennis balls behind your back and moving yourself up and down while you drive to increase or decrease pressure on your lower back.
Exercise
Getting enough exercise has been shown to reduce back pain. Those who suffer from chronic back pain should try to get movement in their daily lives, even if it’s as simple as going up and down the stairs every hour or two. Avoiding exercise can worsen back pain, so don’t give up on your gym membership or morning walk with the dog. However, if you experience significant back pain during or immediately after exercise, it’s best to stop the activity until it subsides. Back pain can also be brought on by inflammation; therefore, maintaining a balanced diet low in sugar and fat is crucial. Acupuncture can also reduce inflammation and help you achieve relief.
Nutrition
You’ve probably heard the saying, “You are what you eat.” It turns out that healthy eating can help relieve back pain. A diet filled with whole foods, such as colorful vegetables, fish and whole grains, can reduce inflammation and support bone and muscle health. In contrast, consuming ultra-processed foods (think fast food and refined sugar) can increase proinflammatory cytokines in your bloodstream, which may contribute to back pain. Other lifestyle changes can also help with back pain. For example, walking instead of driving or using public transport can take some pressure off the back. Drinking more water can help hydrate the spine.
Sleep
Studies show that poor sleep is a risk factor for back pain. Lack of sleep might also increase your pain threshold. Change your sleeping position. If you tend to sleep on your side, consider bringing your knees up to your chest and adding a pillow to relieve pressure on your lumbar spine. Back sleepers may also find tucking a pillow under their knees more comfortable. Talk to your doctor about non-habit-forming pain medications such as acetaminophen or NSAIDs.
