Back pain is a debilitating disorder and can hinder normal daily activities. Back pain can prevent you from moving, sleeping, and even thinking. The causes can be many and the intensity of the pain is not always directly correlated with the severity of the disease. Minor problems (such as irritation of a nerve) can in fact induce very severe pain, albeit in the short term, while some really serious diseases (such as cancer) can cause even minimal discomfort. Try to get rid of back pain by using common sense home remedies; in addition, learn to identify those symptoms that require a timely visit to the doctor.
Steps
Part 1 of 3: Getting Rid of Back Pain on Your Own
Step 1. Wait and evaluate
The spine is a complex set of joints, nerves, muscles, blood vessels, and connective tissue. There are several structures that can generate pain when you move your back incorrectly or suffer an injury. The most intense spasms can develop quickly, but in some cases they disappear just as quickly (without the need for any treatment) because the body has an excellent ability to heal itself. For this reason, try to be patient for a few hours if you have a back pain attack; in the meantime, avoid all strenuous activities and try to keep a positive attitude.
- Symptoms that should prompt you to see your doctor right away include: muscle weakness and / or loss of sensation in the arms or legs, loss of bladder or bowel control, high fever, sudden weight loss.
- In most cases, lying motionless in bed due to back pain is not helpful, as you need to do some movement, albeit very lightly (for example a short walk), to stimulate blood circulation and healing.. If the pain is severe, wait two to three days before resuming normal daily activities.
- If your back pain is due to exercise, you may have been exercising incorrectly or too hard. In this case, the best solution is to consult a personal trainer.
- If you think your profession might be the cause, talk to your boss about trying to change jobs or improve your workplace. For example, you could use a chair that offers better support or a padded mat under your feet.
Step 2. Apply a cold compress
Ice is able to relieve the symptoms of almost all acute musculoskeletal injuries (occurring in the past 24-48 hours), including back pain. The cold compress should be applied to the part of the back where the pain is most acute, in order to numb it and reduce inflammation. Hold the ice in place for 10-15 minutes every hour, then reduce the frequency of applications as the pain and swelling subside.
- Press the ice against your back with the help of a bandage or elastic support to lessen the inflammation as much as possible.
- Wrap the ice or cold compress in a thin towel to avoid further compromising the area with cold skin lesions.
- If you don't have ice or a cold compress, you can use a pack of frozen vegetables that you keep in the freezer.
- Ice is not suitable for treating chronic back pain; in this case the greatest relief is obtained from moist heat.
Step 3. Take a warm bath
Soaking your back in warm water in which you've dissolved Epsom salts can help you significantly reduce both pain and swelling. especially if the pain is caused by a spasm or a muscle tear. The magnesium contained in Epsom salts helps the muscles to relax. Remember that in the case of acute inflammation, such as resulting from an injury to a ligament, nerve or joint, soaking in a hot bath or applying a hot compress directly to your back may not be a good idea.
- Make sure the water is not too hot (so as not to risk burning yourself); also, do not soak for more than 30 minutes because salt water tends to attract liquids out of the body dehydrating it.
- Alternatively, you can try taking care of your back pain with a moist warm compress. The so-called "health pillows", prepared with natural ingredients and easily heated in the microwave, are an excellent solution; often, in addition to herbs, salts, seeds, etc., they also contain essential oils whose fragrance has relaxing properties: it will be like carrying out an aromatherapy session.
Step 4. Consider taking an over-the-counter anti-inflammatory
When your back hurts or is inflamed, NSAIDs, such as ibuprofen, naproxen, or aspirin, offer a possible short-term solution. However, remember that they are quite aggressive towards the stomach, kidneys and liver; so it is best not to use them for more than two weeks in a row.
- Over-the-counter pain relievers are another option for fighting back pain - acetaminophen (Tachipirina) or muscle relaxants (or muscle relaxants). It is important to remember that anti-inflammatories and analgesics should never be taken at the same time.
- Another possible solution is given by creams and gels to be applied directly on the painful part, especially when the pain is of a muscular type. Capsaicin and menthol are two of the natural ingredients protagonists of these creams because they have the ability to slightly numb the skin thus distracting the brain from pain.
Step 5. Use a foam tube
In cases where the pain is not excessive, rolling on a piece of hard foam is a great way to massage the spine and relieve pain, especially in the middle of the back. Foam tubes are a widely used tool in physiotherapy, yoga and pilates.
- You can buy a foam tube in any sporting goods store, but also in DIY centers: they are very cheap and practically indestructible.
- Lay the foam tube on the floor, horizontally to how you intend to lie down. Lie on the ground so that the tube is under your shoulders, then start rolling it back and forth. Repeat as many times as necessary; in this regard, note that after the first few attempts, your muscles may hurt a little.
Step 6. Use a tennis or lacrosse ball
Lacrosse is a sport and the ball you use to play has been used for years to help release muscle tension. Lie on your back, then place the ball between your shoulder blades. Roll it on all sides until you find a sensitive spot; at that point, hold the same position for at least 30 seconds or until the pain subsides. Start over to treat the other pain points.
Repeat the exercise every day until the back pain improves. This same technique can also be used in a preventive way since these sensitive points, better known as muscle knots, have a tendency to become inflamed due to daily efforts and our often wrong posture
Step 7. Do back exercises
While back pain may have made you reluctant to exercise, stretching and strengthening your body's muscles can help reduce pain. Before embarking on any activity, however, it is important to consult with your doctor or physiotherapist to make sure that the exercises selected are appropriate for your specific condition.
Exercises like squats, planks, but even just a few mild stretches can help relieve pain. You can learn more by reading the following articles: "How to cure low back pain" and "How to treat upper back pain"
Step 8. Consider changing your sleeping environment
A mattress that is too soft or a pillow that is too high could aggravate your back pain. Do not sleep on your stomach because the rotated position of the neck and head could intensify the pain, sometimes compressing and irritating the joints in the lower back. When you have back pain, the ideal sleeping position is on your side (similar to the classic fetal position); Alternatively, you can lie on your back, making sure you put a pillow under your legs to keep them elevated and relieve some of the pressure on the joints of the lumbar vertebrae.
- Some may find comfort by sleeping in a waterbed, but most people benefit most from an orthopedic mattress.
- Generally, spring mattresses have a duration of about 8-10 years with constant use. Your weight and that of your partner are two determining factors for the state of conservation of your mattress.
Step 9. Remember to adopt proper posture every time you lift something
Your back pain could be greatly aggravated if you lift a heavy object in the wrong posture. First make sure what you need to carry isn't too heavy for one person, then ask for help if needed. Keep the load close to the body; Also remember to turn completely instead of twisting or stretching your torso only.
It has not yet been made clear about the best way to lift a heavy load, but if you want to carry a weight without straining your back, you must remember to bend your legs, lean forward at the hips without curving your back and lifting the load from that position. This posture allows you to lift the weight using the leg muscles instead of the back muscles
Part 2 of 3: Alternative Treatments
Step 1. Make an appointment with a chiropractor or osteopath
Both specialize in spinal care and focus on restoring normal movement and functioning of the small vertebral joints that connect the vertebrae, also called facet joints. Manual joint mobilization, also called manipulation, can be used to unlock or reposition those facet joints which, having become slightly misaligned, cause inflammation and acute pain, particularly when you move.
- In some cases, a single manipulation of the spine could free you from back pain, but it is more likely that about 3-5 treatments are needed to notice significant results. Find out about the costs of each session before making a final appointment.
- Chiropractors and osteopaths practice numerous other techniques that focus more on muscle tears - they may be more appropriate in your case.
- Spine stretching and stretching treatments performed with an inversion bench can also help relieve back pain. Some chiropractors have such a bench directly in their office; its function is to turn you upside down in a simple, safe and controlled way; at that point the force of gravity will have the task of relaxing the spine. You can consider purchasing an inversion bench to use at home.
Step 2. Get a massage from a professional
A muscle is said to be torn when some of the fibers that make it up are torn; the direct consequences are acute pain, inflammation and a certain degree of muscle contracture (defense mechanism that causes the muscle to contract). Massaging the deep layers of muscle tissue can help relieve medium to moderate tears because it reduces muscle contraction, fights inflammation and promotes relaxation. Start with a 30-minute massage focused on the entire spine and hips. Let the therapist work deeply to the maximum level you can tolerate without flinching in pain.
At the end of the massage, immediately drink a large amount of water to promote the expulsion of waste by-products caused by inflammatory processes and lactic acid from the body. Don't forget to drink, otherwise you may get a headache or nausea
Step 3. Try acupuncture
This alternative medicine technique uses very thin needles threaded into specific energy points on the skin or muscles in tension to reduce pain and inflammation. Treating back pain with acupuncture can be very helpful, especially when symptoms first appear. Based on the principles of traditional Chinese medicine, acupuncture works by stimulating the release of a wide variety of substances, including endorphins and serotonin, whose action reduces pain.
- The scientific evidence supporting the usefulness of acupuncture in treating chronic back pain is not conclusive, but many people confirm that they have gained considerable relief from this treatment.
- The acupuncture points that can help you get rid of back pain aren't all necessarily located around the area where you feel pain - some may be in distant areas of the body.
- Acupuncture is practiced by a wide range of health professionals, including some doctors, chiropractors, naturopaths, physiotherapists, and massage therapists. Whichever you choose, make sure the acupuncturist holds a certificate from the "National Certification Commission for Acupuncture and Oriental Medicine" (NCCAOM).
- Dry needling is another specialized treatment technique that uses acupuncture needles, but it is not based on traditional Chinese medicine. It too can be helpful in relieving back pain.
Step 4. Consider using relaxation techniques or mind-body therapies
Several studies have shown that in many cases, practices that promote relaxation, such as meditation, tai chi or breathing exercises, can help relieve musculoskeletal pain and prevent injuries. Yoga is equally good for relaxing; in addition, it involves performing different positions, postures and breathing exercises that are very useful for treating back pain.
- Yoga asanas allow you to stretch and strengthen muscles and improve posture; if some of the positions aggravate your back pain, however, you will be forced to change them.
- Try mindful meditation. This technique can help you keep pain under control, with the advantage that it can be practiced wherever you are. One study found that three 20-minute meditation sessions over three days can help you reduce pain not just while you meditate, but for hours afterward.
Part 3 of 3: Medical Treatments
Step 1. Contact your doctor
If home remedies and alternative therapies haven't proved effective enough, make an appointment with your doctor to assess the possibility that your spine is severely damaged. Disc herniation, compression of a nerve, infections (osteomyelitis), osteoporosis, stress fractures, rheumatoid arthritis, and cancer are some of the possible causes of back pain.
- X-rays, bone scans, magnetic resonance imaging, computed tomography, and nerve conduction studies are some of the diagnostic tests your doctor can use to understand where your back pain comes from.
- You may also need to have blood tests to rule out other diseases such as rheumatoid arthritis or a spinal infection such as meningitis.
- Your doctor may refer you to a specialist, such as an orthopedist, neurologist, or rheumatologist, to better understand what is causing your back pain.
Step 2. Get advice from a physiotherapist
If your back pain is recurring (chronic) and caused by weak spine muscles, poor posture, or a degenerative disease, such as osteoarthritis, some forms of rehabilitation may be very helpful. A physical therapist can teach you exercises that can help you stretch and strengthen your back muscles. Generally, 2 or 3 sessions per week are needed for about 4-8 weeks to improve the condition of chronic back pain.
- If necessary, the physiotherapist can treat the inflamed muscles with one of the electrotherapy techniques, such as ultrasound therapy or TENS (acronym for "TransCutaneous Electrical Nerve Stimulation" or transcutaneous electrical nerve stimulation).
- Exercises to strengthen the back include swimming, rowing, and extensions; however, it is important to control the pain before starting.
Step 3. Consider getting injections
An injection of a steroid anti-inflammatory drug next to or in your spinal joints, muscles, tendons, or ligaments can quickly reduce pain and inflammation, allowing you to move your back normally again. Corticosteroids are hormones with powerful anti-inflammatory properties. Among the most used cortisone are prednisolone, dexamethasone and triamcinolone.
- Possible side effects caused by corticosteroid injections include: infections, blood loss, weakening of the tendons, localized muscle atrophy, and irritation or damage to the nerves.
- If even corticosteroid injections do not bring the expected benefits, the only solution could be surgery; consider this hypothesis with your doctor.
Advice
- To maintain correct posture when standing, try to keep your weight equally distributed on both feet and don't lock your knees. Also, keep your abdomen and glute muscles contracted to keep your back straight. If you have to stand for long periods, wear shoes that provide good support. Last but not least, periodically placing one foot on a footrest can help relieve muscle fatigue.
- Smoking impairs blood circulation by causing a shortage of oxygen and nutrients in the spinal muscles and other tissues, so stop smoking.
- If you do a sedentary job and believe that your back pain may derive from the many hours you spend sitting at your desk, consider buying a new chair.
- Keep fit because back pain particularly affects people with poor physical strength.
- To maintain correct posture even when sitting, choose a stable chair, preferably equipped with armrests. Keep your upper back straight and relax your shoulders; a small cushion placed behind the lumbar area can help maintain the natural curvature of the last vertebrae of the spine. Keep the soles of your feet close to the floor; if necessary, you can use a footrest.
