Everyone has suffered from excruciating back pain at one point of their lives. Don’t worry, whatever may be the cause and severity, here are some essential tips that can help you ease the pain and ensure good condition of your back.
To ensure a better night’s sleep, invest in a good mattress and try out new sleeping positions. Including an extra pillow placed under your body can help maintain the natural curve if your spine. If you are a back sleeper, put the pillow under both knees, if you are a stomach sleeper, place it under the pelvis and if you are a side sleeper, place the cushion between the knees.
Gentle stretching of muscles can eliminate or reduce many types of back pain. Try going out for slow, leisurely walks and pick up the pace accordingly. It is best to discuss your exercise regime or any changes to it with the doctor to avoid aggravating your condition.
Having the back sustain extra weight all day is a spell for disaster. Consider a simple solution of losing a few pounds and observe the difference in strength and comfort the back has after shedding a few pounds. Consider regular exercise combined with special diets for rapid weight loss.
Patients who suffer from some back illness are required to get anybody therapy such as physical therapy, chiropractic or osteopathy.
Scientific evidence has proved that yoga can help reduce chronic low back pain loosening rigid muscles, improving breathing and by building strength and range of motion. It helps reduce pain perception by concentrating on muscle relaxation.
Intake of over the counter pills such as acetaminophen and NSAIDs or Non-Steroidal Anti-Inflammatory Drugs like aspirin, ibuprofen, and naproxen are suggested for short-term pain relief.
Supplements and herbal therapies
- Glucosamine sulfate: – The supplement can help decrease back pain caused by arthritis.
- Calcium and magnesium: – These supplements together help reduce the frequency of muscle spasms, reduce pain and increase spine mobility among chronic low back pain patients.
- Herbal therapies: – Homeopathic medicine such as Bryonia help reduce soreness from overexertion.
- Tropical treatments: – Gels and cream are efficient as they do not interfere with existing medications and supplements for back pain.
Heat and cold
Cold therapy via ice packs is ideal for reducing inflammation and swelling while heat therapy via heating pad is apt for reducing tension, muscle cramp and spasms.
Aquatic therapy and whirlpools
The buoyancy present in water helps alleviate stress on joints to induce gentle stretching, strengthening, and relaxation of muscles. Floating in warm water can induce relaxation and circulation of muscles as well.
TENS or Transcutaneous electrical nerve stimulator are small battery-powered devices that transmit low voltage electrical signals through electrodes attached to the skin as electrical impulses release endorphins capable of overcoming sensation of pain.