Back pain is a widespread health issue. According to studies, eight out of ten Americans will experience back discomfort at some point in their life, most commonly in their lower back. Age, a sedentary lifestyle, poor nutrition, obesity, and stress all contribute to back pain. Although diagnosing the cause of your back pain might be difficult, there are a number of steps you can take to reduce or prevent it from worsening. In this article, we have gathered seven effective tips on how to manage back pain.
1. Maintain proper posture
Slouching is harmful to the condition of your back. If you sit for long periods at a time, poor posture can exacerbate back pain. Don't sag in front of the computer. Sit up straight, shoulders relaxed, and your back against the chair's back. Placing a cushion or wrapped towel between your lower back and your seat may help. It is also important to maintain a level surface with your feet.
2. Manage your stress
Stress hormones are released in response to pain, causing muscles to contract. Muscle stress decreases blood flow to the tissues, resulting in less oxygen and nutrients being delivered to them. When this happens, you will experience discomfort.
You can't completely escape stress, but you can learn to manage it. Cognitive-behavioral therapy and meditation are two effective techniques for dealing with stress. Meditation can help you relax, focus, and lessen discomfort.
3. Be physically active
When you're in pain, it's understandable if you don't want to move. However, this is most likely the first thing your doctor will suggest. People with isolated back pain often believe they can't keep an active lifestyle. Maintain your normal level of daily activity and movement. At least three times a week, go for a brisk 30-minute walk or around the block with your dog.
An inactive lifestyle causes the muscles surrounding the spine and in the back to weaken. As a result, the spine may receive less support, leading to long-term pain.
4. Consider physical therapy
Physical therapists can educate you on how to sit, stand, and move in such a way that your spine is properly aligned and your back is not strained. They can also instruct you on how to strengthen the core muscles that support your back. One of the greatest strategies to avoid future back discomfort is to have a strong core. Back discomfort can be reduced over time by increasing your strength, flexibility, and endurance.
5. Try acupuncture
Acupuncture can assist you in resuming activities that have been curtailed due to back discomfort. Acupuncture has been used in China for hundreds of years for anything from pain relief to stroke rehabilitation, and it is now being employed in the United States and other Western countries to treat a number of chronic pain conditions.
Most people can benefit from outpatient treatment. If you're taking blood thinners or have a spinal cord stimulator or pacemaker, tell your acupuncturist so that your treatment plan can be adjusted.
6. Get spinal injections
A spinal injection may be recommended by your doctor to assist in relieving your back discomfort. Doctors that specialize in pain management may provide a variety of injections. A corticosteroid injection, for example, can help alleviate the inflammation that is causing the discomfort. To minimize possible adverse effects, your doctor may restrict the number of injections you receive each year, depending on the type of injection.
7. Maintain a healthy weight
Losing weight relieves the strain on your back. Weight loss can ease the pain because it lessens the mechanical tension on the spine. You can ask your doctor for assistance on a diet and fitness plan that will work best for you.
