Back pain often results from poor posture, both in standing and sitting position, but it can also be caused by some minor injury that occurs during sports or physical exercise. The pain is often characterized by local aching or inflammation that indicates typical muscle strain. Muscle tear usually responds well to home treatments or by observing some rest and resolves within a few days. But if after a week of self-treatment the pain is still sharp or you feel a burning sensation, it is advisable to go to a doctor.
Steps
Part 1 of 3: Home Remedies for Upper Back Pain
Step 1. Break the daily routine somehow
Back pain (in the thoracic region of the spine) is often caused by repetitive movements at work, but also by small injuries related to sports or strenuous exercise. First, stop the activity that is causing the pain and rest for a few days. If the problem is work related, discuss with your supervisor and see if it is possible to be transferred to another activity or to make your workplace more ergonomic. If, on the other hand, the problem stems from physical exertion, you may be training with too much energy and you are not in full shape. In this case it is advisable to consult a personal trainer or a sports therapist.
- It is not a good idea to stay in bed; any type of back pain, to heal, needs to be stimulated by the circulation of the blood, so it is better to keep moving even just for a pleasure walk.
- Practice maintaining a more correct posture both at work and at home. Sit up straight and avoid leaning excessively to the side or hunching over yourself.
- Check the conditions in which you sleep. A mattress that is too soft or a pillow that is too thick can contribute to back pain. Also avoid sleeping on your stomach as you may twist your head and neck in a way that aggravates back pain.
Step 2. Take over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs)
NSAIDs, such as ibuprofen, naproxen, or aspirin, in the short term, can be viable solutions for treating pain or inflammation. But keep in mind that these drugs can harm internal organs such as the stomach, kidneys and liver, so do not exceed two weeks of treatment.
- Adult doses are normally 200-400 mg every 4-6 hours, taken by mouth.
- Alternatively, you can try over-the-counter pain relievers, such as acetaminophen or muscle-relaxing medications (such as cyclobenzaprine), but never use them in conjunction with non-steroidal anti-inflammatories.
- Avoid taking medications on an empty stomach because they can irritate the internal mucosa and increase the risk of ulcers.
Step 3. Apply ice to your back
It is a very effective treatment in all cases of small musculoskeletal injuries, including back pain. The ice should be applied every 2-3 hours on the inflamed area of the back, to reduce swelling and pain, and left on for about 20 minutes. Continue the treatment for a couple of days and then gradually reduce as the soreness and swelling disappear.
- Use an elastic band to keep the ice pressed on your back - it can help you better control inflammation.
- Always wrap the ice or cold pack in a towel to avoid freezing the skin.
Step 4. Take a bath with Epsom salts
Soaking in a warm bath with these salts can significantly reduce pain and swelling, especially if the problem is caused by a muscle tear. The magnesium contained in the salts helps the muscles to relax. Do not use water that is too hot (so as not to burn yourself) and do not stay in the water for more than 30 minutes as salt water absorbs body fluids and dehydrates it.
If the back problem is mainly swelling, follow the hot bath with a cold pack until the back has lost sensation (this will take about 15 minutes)
Step 5. Try some simple back stretching exercises
Stretching the muscles in the painful area can improve the condition, especially if you treat the problem as it arises. Perform slow and steady movements, breathing deeply and holding the positions for about 30 seconds. Repeat the exercises 3-5 times a day.
- Kneel on a padded surface and sit on your heels. Now bend your torso forward and slowly advance with your fingers trying to touch the floor with your nose.
- Try stretching the rhomboid muscles using a door. Place your hands above your head on either side of a door frame and lean forward slightly until you feel your shoulder muscles stretch.
- In a standing position, place your hands behind your head. Slowly push her back by arching and extending her spine until her belly is pushed out.
- Still standing, with your feet shoulder-width apart (to maintain stability and balance), stretch your arms forward, bend your elbows and, in a controlled manner, rotate your torso as much as possible in one direction and, after a few seconds, in the other.
Step 6. Use a foam roller
Rolling on a piece of high-density foam can be a great way to massage your back and, in principle, slightly relieve pain, especially in the chest area. The foam roller, also called the foam roller, is commonly used in physiotherapy, yoga and pilates exercises.
- You can find foam rollers in sporting goods stores or malls - they are definitely very cheap and almost indestructible.
- Place the roller on the floor, perpendicular to the direction you lie down. Lie on your back so that the foam roller is under your shoulders.
- Place your feet on the floor, bend your knees, raise your lower back so that you roll back and forth on the cylinder.
- If you want to massage the entire spine, use the movement of the feet to pass the whole body over the roller (continue for at least 10 minutes). You can repeat the exercise for as long as necessary, but if this is your first time using the roller, you may feel your muscles sore after a while.
Part 2 of 3: See a Doctor
Step 1. Seek specialist support
An orthopedist, neurologist, or rheumatologist can rule out more serious causes for your back pain, such as infections (osteomyelitis), tumors, osteoporosis, spinal fracture, herniated disc, or rheumatoid arthritis. These conditions are not the common causes of back pain, but if home treatments and conservative therapies are not effective, you will need to consider the possibility of more serious problems.
- X-ray, bone tomography, MRI or ultrasound are all methods that specialists use to diagnose back pain.
- Your doctor may also ask you to do blood tests to rule out pain from arthritis or spine infections.
Step 2. Give a facet joint injection
Back pain could be caused by chronic joint inflammation that an infiltration could resolve. This involves inserting a needle guided in real time by fluoroscopy through the muscle and into the inflamed interior of the vertebral joint, after which a compound of anesthetic and corticosteroids is released that quickly relieve both pain and inflammation. The process takes 20-30 minutes and the results can last from a few weeks to a few months.
- Facet joint infiltrations can be repeated up to three times over the course of six months.
- Relief begins to be felt on the second or third day after treatment. Until then the pain may even get slightly worse.
- The infiltrations are not free from possible complications such as infections, bleeding, local muscle atrophy and nerve irritation / damage.
Step 3. See your doctor about scoliosis
Scoliosis is a lateral curvature of the spine that usually occurs in young people, before puberty. It can cause pain in the upper back and middle back area. You may not notice it if it is a non-severe form of scoliosis, but even then it can cause pain and worsen over time, leading to more serious complications such as damaging the heart and lungs or changes in the appearance of the body such as a deformed shoulders. and hips or a prominent rib cage.
- The doctor will ask the patient to lean forward so that he can determine if the ribs are protruding more to one side than the other. The doctor may also do other tests to check that there is no muscle weakness, numbness, or abnormal reflexes.
- If you want more information on how to manage pain caused by scoliosis, read this article.
Step 4. Consider surgery
It must be the ultimate solution to relieve back pain. It should only be considered when all other conservative therapies have not yielded significant results and if the cause requires invasive techniques. The reasons for opting for an operation include the repair or stabilization of a fracture (from trauma or osteoporosis), the removal of tumors, the removal of herniated discs and the correction of any deformities such as scoliosis.
- At the level of the spinal column, the intervention involves the use of metal plates, grafts or other devices necessary for its structural support.
- Possible complications include local infections, allergic reactions to anesthesia, nerve damage, paralysis, and chronic swelling / pain.
Part 3 of 3: Alternative Therapies
Step 1. Go to a massage therapist
Muscle tearing occurs when the fibers of the muscle itself are pulled beyond their limits and then break causing pain, inflammation and requiring a certain level of caution (to avoid further damage, the muscle contracts). Deep tissue massage is great for moderate tearing because it reduces contraction, fights inflammation, and helps the muscle to relax. Start with a 30-minute massage, focusing on the upper back up to the neck area. Allow the therapist to work deeply, up to the maximum level you are able to bear.
- Always drink plenty of water after your massage - it will help cleanse the body of inflammatory side effects, lactic acid and toxins. Not drinking could cause you a headache or mild nausea.
- As an alternative to professional therapeutic massage, take a tennis ball and place it under the back, between the shoulder blades (or wherever the pain is located) and roll on it for 10-15 minutes a few times a day, until the pain subsides. will be appeased.
Step 2. Go to a chiropractor or osteopath
They specialize in treating the spine and focus on regularizing the movements and functions of the joints that connect the vertebrae, called facet joints. Manual manipulation or correction of the joints can be used to reposition or unblock a joint that is slightly deviated from its septum causing inflammation and pain, especially in movement. Often, when realigning a vertebra, a snap can be heard. Pulling and stretching techniques can also help you resolve back pain.
- Sometimes the realignment of a single vertebra can completely solve the problem of back pain, but normally you will need 3-5 treatments to notice a significant improvement.
- Chiropractors and osteopaths use a number of specific therapies in cases of muscle tears that may be more appropriate for your back pain.
- A chiropractor and osteopath could help you improve ligament mobility.
Step 3. See a physical therapist
If the problem of back pain is recurrent (chronic) and caused by a weakness of the back muscles, poor posture or degenerative diseases such as osteoporosis, then consider rehabilitation. In this case, the physical therapist can help you by showing you customized back stretching and strengthening exercises. Physiotherapy typically takes 2-3 sessions per week for 4-8 weeks before offering significant improvements to chronic back problems.
- If necessary, the specialist can treat sore muscles with electrotherapies such as ultrasound and electrical muscle stimulation.
- Some practices that help strengthen the back include swimming, rowing, and spine stretching exercises. But before you go there, make sure the injury has cleared up.
Step 4. Try acupuncture
This procedure consists in inserting very fine needles in some specific points of the body, considered as points rich in energy. The action of the needles serves to reduce pain and inflammation. In the treatment of back pain, this therapy can give excellent results especially if practiced at the onset of pain. The principles of traditional Chinese medicine hold that acupuncture promotes the release in the body of a number of substances, including endorphins and serotonin, which help reduce pain.
- Acupuncture is also claimed to stimulate the flow of energy, called "qi".
- There are many professionals who practice it, including some doctors, chiropractors, naturopaths, physiotherapists and massage therapists.
Step 5. Talk to a mental health professional
While it may seem odd at first to see this specialist for a physical problem, cognitive behavioral therapy has been shown to help reduce stress and back pain in many people.
- Keep a diary on the evolution of pain: it can help you fight it and provides you with useful information that you can then pass on to your doctor.
- There are stress-relieving practices such as meditation, tai chi, and breathing exercises that have been shown to relieve chronic pain and prevent future injuries.
Advice
- Avoid carrying bags with only one shoulder strap as they distribute the weight unevenly on the shoulders; served instead of bags with wheels or the traditional backpack with well-padded shoulder straps.
- When you smoke, blood circulation slows down and, as a result, deprives both the muscles of the spine and other tissues of oxygen and nutrients. So stop.
- To have a correct posture while standing, take care to balance your body weight by distributing it on both feet but avoiding locking the knees. Contracting your abdominal and buttock muscles also helps keep your back straight. If you have to stand for a long time, wear low, well-supported footwear; occasionally relieves muscle fatigue by resting one foot on a footstool.
- A correct sitting posture starts from a solid chair and preferably with armrests. Keep your back straight and relax your shoulders. A pillow in the lower back can help to maintain the natural curve of the back. Keep your feet on the floor or, if you deem it necessary, on a stool or other flat surface. Stand up and stretch your muscles at regular intervals to prevent them from stiffening.
Warnings
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See your doctor right away if:
- Back pain is accompanied by fever, numbness, tingling, abdominal pain, or sudden weight loss
- The injury was caused by a trauma such as a road accident;
- You have lost bladder or bowel function
- Suddenly you start dragging your feet noticeably;
- The pain persists for over six weeks;
- The pain is constant and continues to get worse;
- During the night it is very strong or gets worse;
- You are over 70 years old.
