Nearly everyone suffers from some
type of back pain at some point in their lives. But no matter when it appears
or what may have caused it, back pain can be a real, well… pain, to deal
with. The good news? There are simple things you can do to prevent back pain
and to keep your back in good condition. And if you're suffering from a back
pain problem, try the following tips and you could be on your way towards
feeling better.
·
A
Good Night's Sleep
Sleep disturbances are common among
back pain sufferers, but peaceful slumber helps to repair strained muscles and
soothe inflamed joints. For a better night's sleep, start with a good bed and
experiment with different sleeping positions. Try sleeping on your side — and
on a firm surface — to prevent any curvature of the spine that could lead to or
worsen back pain. Additionally, some people find that sleeping with a pillow
between their knees helps them sleep more comfortably.
·
Gentle
Exercise
When back pain begins, it's not
always the best idea to simply rest and wait for the pain to subside. Resting
can cause certain types of back pain to worsen and decrease muscle strength.
Instead of lying down, start with gentle stretches and try experimenting to see
in what ways you can move without pain. Try going out for a slow, easy walk,
and pick up the pace if it feels good. Regular exercise is also a smart idea —
strengthening and stretching the muscles can reduce or eliminate many types of
back pain. However, it's best to discuss your current routine and any changes
to it with your doctor to avoid aggravating your condition.
·
Healthy
Weight
Having excess weight pulling on your
back 24 hours a day except when you're laying down is just bad news for the
back. People who wrestle with back pain for a lifetime, if they lose a few
pounds, often they find that the pain that they've taken a million medicines
for and a million vitamins for — often that just goes away." If you're
having trouble shedding extra pounds consider consulting with a nutritionist or
personal trainer.
·
Bodywork
Some form of body therapy is
important to oneself. Other specialized bodywork classes include the Alexander
technique, which improves overall health by encouraging proper posture,
non-injury flaring movements, and alignment of the head, neck, and trunk; and other methods , which gently increases
flexibility, coordination, and awareness of body movement.
·
Yoga
Yoga can be
very therapeutic for back pain sufferers. "Yoga helps improve back pain in
three ways: unwinding myofascial tightness and imbalances, increasing body
awareness, and improving breathing involving fluid movement of the
diaphragm," she explains. "Without this fluid movement, excessive
tension builds. Effective breathing also induces a "relaxation
response" in the parasympathetic nervous system and that response helps to
further relieve muscle tension and back pain."
·
Painkillers
For short-term pain relief, over-the-counter NSAIDs
(non-steroidal anti-inflammatory drugs) are sometimes suggested. The most
common NSAIDs include aspirin, ibuprofen, and acetaminophen. Potential side
effects of NSAIDs include stomach and liver problems. Talk to your doctor if
you don't find relief after taking the recommended dosage.
·
Heat
and Cold
. Generally speaking, cold therapy
(applied via an ice pack) works better for inflammation and helps to reduce
swelling, while heat (via a hot water bottle or heating pad) is ideal for
reducing cramping and muscle spasms. Often moist heat is better; but be careful
of dry heat, because it can actually dehydrate the tissue and prevent healing.
·
Aquatic
Therapy and Whirlpools
Physical therapists often recommend
aquatic therapy for patients with back pain. This can include exercise done in warm, therapeutic pools — the
buoyancy of the water helps deter strain on the joints — to encourage
strengthening of muscles, gentle stretching, or floating to relax the muscles
and release tension. Whirlpool baths work on the same principle: The heat
encourages muscle relaxation and the movement of the water increases
circulation. With home whirlpool units, try aiming the jets directly at your
sore spots for a soothing underwater massage.
·
Electric
Stimulation
Transcutaneous electrical nerve
stimulator (TENS) machines are small, battery-powered devices that transmit
low-voltage electrical currents through electrodes that are attached to your
skin. Considered very safe, TENS machines, according to one theory, work by
scrambling the message of pain to the brain — literally blocking it. Another
theory is that the electrical impulses cause endorphins to be released that
override the sensation of pain. Many back pain patients have had success with
TENS machines, though their effectiveness has not been clearly proven in
controlled studies. Ask your doctor or physical therapist if this therapy might
be right for you.
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