People of all ages frequently complain about back pain. Each person experiences pain differently, ranging from moderate to severe, and it comes and goes. You could begin to believe that treating your back pain is a hopeless cause as time goes on with no relief, but don’t worry – you still have options. There are several ways to treat back pain, so keep reading for more information.
Maintain an Active Lifestyle
Keep going if there is one thing you should do. Try to stick to a workout schedule. You don’t always have to step outside of your comfort zone if you follow an exercise routine. It can be as easy as taking your dog for a walk, going on a short hike, or engaging in some light cardiovascular exercise. Consistency is the key.
Always pay attention to your body. Don’t push yourself too hard to finish a physical activity if it hurts or makes you uncomfortable. You’ll start to notice a gradual improvement in your back discomfort over time.
Add Back Stretches to Your Daily Routine
There are a few easy stretches you can attempt if you’re seeking for home cures for your back pain. These are simple workouts that are ideal for beginners to perform in between other tasks. Over time, they can help muscles get stronger and ease back pain.
You can attempt the following stretches at home:
- Bridge exercise
- Cat stretch
- Knee-to-chest stretch
- Lower back flexibility exercise
- Lower back rotational stretch
- Seated lower back rotational stretch
- Shoulder blade squeeze
Several times a day, perform these exercises. As the days go by and the exercises become simpler, you can start to increase the number of reps.
Use Hot and Cold Therapy
Sore muscles could be the cause of your backache. This can be caused by poor posture, prior injuries, and general overexertion. Use hot and cold packs to temporarily soothe painful muscles.
Some people discover that heat relieves sore muscles. Some ways to get relief include:
- Taking a warm bath
- Putting a hot water bottle over the aching area
- Using a heat pack on the affected area
On the other hand, applying cold compresses can also be soothing. On the sore area, use an ice pack or a bag of frozen vegetables. Keep in mind that applying ice to your skin directly can result in cold burns. First, wrap the ice in a fresh towel or cloth.
Alternating between heat and cold therapy is another option. Typically, drug stores have hot and cold compression packs.
Take Over-The-Counter Medicine
You can always purchase over-the-counter pain relievers if the agony gets intolerable. You can better manage your discomfort by taking them.
Here are your options:
- NSAIDs, such as ibuprofen or naproxen sodium, are used to treat inflammation.
- Topical painkillers are available as creams, gels, salves, ointments, and patches.
Ensure that you adhere to the recommended dosages listed on the medicine container. Serious repercussions can result from overuse. Ask your pharmacist for advice if you’re unclear of the type of medication that will work best for you.
It can be best to see your doctor for prescriptions if over-the-counter medications aren’t providing you with relief. Ask your doctor any questions you may have about your back pain right away.
Do Physical Therapy
You might benefit greatly from seeing your physical therapist. The best course of action to manage your back pain can be suggested by your doctor after an evaluation of your health. They can provide you advice on what to do if you experience back discomfort. They might even recommend a workout that will make your muscles stronger and more flexible.
Try Injection-Based Treatment Options
It could be time to discuss more options with your doctor if the aforementioned remedies aren’t providing relief for your back discomfort. One of these is an injection-based procedure in which cortisone, a potent anti-inflammatory medicine, is injected into the back. The cortisone will lessen the localised inflammation after injection. Your dependence on oral painkillers will be greatly reduced by results that can last up to 3 months.
You may require surgery to address the underlying reason if your significant back pain is negatively affecting your quality of life. The least intrusive and effective method will be suggested by your doctor.
- Lower Back Pain