Back pain, particularly lower back pain, is extremely common with 80 percent of Americans experiencing it at some point in their lives (according to WebMD). But while the cause of back pain can be obvious sometimes, other times the cause can be a mystery. And at times, people will experience ongoing back pain for weeks or even months with no clue as to why.
Whatever the cause, back pain can be extremely debilitating and can interfere with daily life. It may leave you struggling to stand up straight and walk about and it could leave you unable to drive or go to work. The pain management physicians at KindlyMD say that you should always seek advice from a doctor if you experience sudden or severe back pain, but there are things that you can do to ease back pain at home.
Move Around
Many people believe that the best way to deal with a sore back is to lie in bed without moving too much, but this is not true. In fact, it is best to keep moving to prevent your back from becoming stiff, which can make pain worse. If your back is very sore and you feel stiff, you should still move about the house to loosen it up. If you feel up to it, try going for a short walk or a swim at least three times a week. If you don’t move around, your muscles will become weak, which will put more pressure on your spine and cause more pain.
Change Your Diet
In some cases, being overweight is the cause of lower back pain. If you change your diet and eat fewer calories, you will lose some weight which can then reduce the strain on your back. You will also have more energy if you lose weight and this will allow you to exercise more, which will strengthen the muscles in your back.
Physical Therapy
Stretching exercises are a terrific way to realign your spine and retrain your posture. Most people are unaware that poor posture is a major cause of back pain. If you are sitting at a computer for hours every day, you may suffer with aches and pains in your back. It could be that your chair position is incorrect, or you are sitting in a slumped position while working. Whatever the reason, if your poor posture is causing back pain, you should think about practicing stretch exercises such as yoga, tai chi, or Pilates.
Stop Smoking
Did you know that smoking can lead to problems in the spine? Most people don’t but research has shown that smokers are more likely to suffer back problems such as degenerative disk disease. If you quit smoking, you might be surprised to see an improvement in your back pain over time.
Take it Easy
While it is recommended that you continue with gentle exercise if you are suffering with back pain, it is also important to avoid overdoing things. This means knowing your limitations and acting accordingly. There is no point making your pain worse by carrying heavy loads or standing on your feet all day ironing, for example. Be aware of the activities that make your back pain worse and if you can, avoid them, or at least limit them or adapt them to make them less strenuous on your spine.
Apply Ice and Heat
If your back pain is the result of an injury, you should periodically apply ice for the first 1-3 days. This will help to reduce swelling. Then switch to applying heat to relax the muscles. Never apply ice or heat for more than 20 minutes at a time.