Approximately 65 million Americans experience back pain. It’s also estimated that at least 16 million adults (around 8%) live with back pain that’s so chronic that they cannot perform some everyday activities.
This goes a long way to show just how common back pain issues are and how bad they can get.
In this review, I will share a few tips to ease any back pain you or a loved one is experiencing.
1. Maintain A Good Posture
Poor posture contributes to back pain issues. It can also worsen existing pain, making your life even more difficult.
Maintain a good posture at all times to avoid these complications. If you are sitting on your working desk, ensure your feet are flat on the floor, and your back is straight. Don’t lean towards your desk or computer too much. Sit upright with your back supported by the chair.
It’s also good to insert a rolled towel or a piece of cloth between your lower back and the seat. A pillow can also do the trick here.
2. Get The Necessary Medications
Drugs can give you some comfort when dealing with chronic pain. But know that drugs alone are not enough to get the job done. You’ll need to compliment the pills with therapy and some lifestyle changes for better and sustainable results.
That said, over-the-counter medications such as NSAIDs are usually good enough for most people experiencing back pain. Paracetamol or acetaminophen is also widely used.
You can purchase these drugs in your nearest drug store. But if your pain is making it hard to get there, place your order with online stores, and they’ll deliver the medication to your doorstep. Some online pharmacies will even go as far as doing drug compounding to create a custom formula for your unique condition, as the medical practitioners at Procare Pharmacy report. But before ordering such drugs, consult your physician to avoid unnecessary adverse reactions.
Besides over-the-counter medications, some patients may also require prescription drugs. Others may even need opioid medications to deal with the pain effectively.
It’s critical to use prescription-strength drugs under the supervision of a licensed physician. And make sure to follow the recommended dosage, as these drugs can have severe side effects like addiction.
3. Practice Mindfulness And Meditation
Your emotional and mental wellbeing has an impact on your back pain condition. Issues such as depression and stress can increase your system’s sensitivity to chronic pain.
Therefore, you can manage and reduce back pain by boosting your mental and emotional health. One of the best ways of doing this is through mindfulness and meditation.
These practices will shift your mind from the pain, allowing you to live more comfortably.
Various meditation practices can also relax the body. This is very common in certain types of yoga, where mantras and breathing techniques are also included. They relax your muscles and body, hence relieving the pain.
4. Go For Physical Therapy
Physical therapy is at the center of back pain treatment. Not only does it relieve existing pain, but it can also help you avoid back pain in the future.
An experienced therapist will help you master your sitting, standing, and walking posture. They will also suggest some effective exercises to relieve the pain. This is crucial because certain exercises can worsen back pain.
So don’t just google the “back pain exercises” and start doing them right away. Consult a licensed physiotherapist and get an exercise plan that works for your unique symptoms.
5. Make Use Of Ice And Heat
Ice and heat can be very helpful in treating back pain. The technique is also pretty easy to use since everything you need is within your home.
Take an ice pack and wrap it around a towel (to protect your skin), then place the towel on the part of your back that’s hurting. Leave the towel there for not more than 20 minutes. You can repeat this procedure several times in a single day.
After using ice packs for several days, switch to heat. Apply a warm pack or heating pad on your back, but ensure it’s not too hot. Warm baths work pretty well too. Plus, they promote relaxation to deliver even better results.
6. Sleep Properly
A poor sleeping posture can worsen your back pain issues. The lack of quality sleep is also bad.
Therefore, you must ensure you’re getting enough sleep and in the correct position. What position is this? Studies report sleeping on your back or side is good for back pain. If you’re sleeping on your back, place a pillow under your knees to enhance the position.
If you’re sleeping on your side, put a pillow between your knees to align your hips.
7. Check Your Diet
Diets high in refined sugars and trans fats are known to worsen chronic pain. Processed foods are just as bad.
Poor eating habit also leads to weight gain, which will strain your spine and increase pain.
Work with your physician to find a healthy diet that’s good for your pain and overall wellbeing.
The best way to handle back pain is by attacking it from multiple angles. So don’t use the drugs alone. Follow your physiotherapist’s plan, practice mindfulness, adjust your posture, and watch your diet. This way, you’ll see better and sustainable results.