Back pain is often relentless pain, but it usually goes away within a few weeks when treated at home. However, if it shows up once, it is very likely that it will come back. It can be caused by lifting heavy objects or by sudden and uncoordinated movements, which involve a muscle strain or a rupture of the intervertebral discs. Arthritis, osteoporosis, and curvatures of the spine can also promote back pain. Treat any back pain by doing light stretching and movement, applying heat, and taking over-the-counter medications. If the problem is more severe and persistent, consult your doctor in order to have adequate therapy.
Steps
Method 1 of 4: Immediately Relieve Back Pain
Step 1. Use ice as soon as you feel pain
The cold helps to mitigate inflammation following the trauma. You can apply an ice pack, a pack of frozen vegetables, or a frozen towel during the first 24 to 72 hours after injury. Next, you may want to use heat.
- Apply ice for 20 minutes at a time;
- Do not use it more than 10 times in a 24 hour period;
- Place a cloth between the compress and the skin.
Step 2. Next use heat
After using the ice, switch to hot packs. They will stimulate blood circulation and promote healing.
- Make a hot pack or buy one. All devices that give off heat are useful, such as the heat pad, hot water bottle, bag with thermal gel and the sauna.
- You can apply wet or dry heat.
- If the injury is mild, try warming the affected area for 15-20 minutes, or up to two hours if the pain is severe.
Step 3. Take an anti-inflammatory
You can take any non-steroidal anti-inflammatory drug (NSAID) such as ibuprofen or naproxen sodium, following the dosage directions. If it does not relieve pain, consult your doctor so that he prescribes a more effective medication for you.
If you are on medication and are concerned about interactions, ask your doctor for advice before you start taking an over-the-counter medicine
Step 4. Stretch
Once the pain has subsided, try some simple home exercises. Not everyone is suitable for every back ailment, so only practice those that appear to relax your muscles and relieve pain.
- Try lying on the floor. Slowly bring one knee to your chest. Stay in this position for a count of 1, then slowly stretch your leg towards the floor.
- If your back hurts when you lean forward, try stretching in the other direction. Lie on your stomach and lift yourself up on your elbows.
- If you don't feel any discomfort, place your palms on the ground and slowly extend your elbows so that you lift yourself up keeping your pelvis close to the floor.
- If it hurts, stop exercising until you see your doctor.
- To learn about the most appropriate stretching techniques, talk to a chiropractor or your doctor.
Step 5. Don't get tired
While it would be good to spend some time lying on the floor, rest is not the most effective cure for back pain. Rather, continue living your life normally, avoiding activities that can exacerbate the pain.
- Try going for a walk, practicing stretching exercises, and moving around.
- When you feel the need to rest, try lying down on the floor. Rest your knees on a few pillows to be more comfortable.
Step 6. See your doctor if the pain is severe or persistent
If your back pain doesn't go away within a few days, get checked out. If the back injury results from a fall or physical trauma, you should have an x-ray and other diagnostic tests. If the pain is severe and does not relieve even with rest, contact your doctor. If it is accompanied by numbness or tingling, seek immediate treatment.
Method 2 of 4: Treating Chronic or Severe Back Pain
Step 1. See your doctor
It will observe your movements and check if you are able to sit, stand, walk and lift your legs in different ways. He will ask you to rate your pain on a scale of 1 to 10. Depending on your symptoms, your doctor or chiropractor may order some tests, including:
- X-rays;
- MRI or CT scan
- Bone scan;
- Blood analysis;
- Nerve conduction studies.
Step 2. Take the pain relievers prescribed by your doctor
If you have severe inflammation and pain, your doctor may prescribe a muscle relaxant, topical pain reliever, or opioid analgesic. Always take it following the directions.
- If you are concerned about the risk of addiction induced by codeine or hydrocodone pain relievers, ask your doctor for an alternative. Gabapentin and naproxen can relieve pain without any risk of addiction.
- If you are prescribed a drug, you may need to avoid taking other over-the-counter medicines at the same time. This warning is especially true if you have to take an anti-inflammatory.
Step 3. Try physical therapy or see a chiropractor
Spinal adjustments and physical therapy are the most effective methods for recovering from back injury. Physiotherapists and chiropractors can relieve pain with spinal adjustments, ultrasound, electrical stimulation, and other techniques you may not have at home.
- Ask your physical therapist or chiropractor to teach you some exercises and follow their instructions to treat the problem yourself.
- Consult a physical therapist or chiropractor recommended by your doctor so they can discuss what treatment to give you over time.
Step 4. Practice custom stretching exercises
Both the physiotherapist and the chiropractor can recommend some exercises and postures to perform at home. Follow his directions. Don't be in a hurry - move slowly so your muscles can relax.
Not all back disorders respond to the same exercises. Wrong movement can make the injury worse
Step 5. Consider steroid injections
Your doctor may offer you an injection of cortisone or anesthetic around the spinal cord to relieve inflammation in the nerves, greatly reducing pain. However, the effects only last for a few months and the procedure cannot be repeated too many times. Ask your doctor what the risks and benefits are.
Your doctor may give you a steroid injection to allow you to follow the physiotherapy program effectively
Step 6. Find out about the possibility of surgery
Surgery is rarely used for back pain, also because the results are not satisfactory. However, you can consider it as a last resort, in case of severe pain or increasing weakness.
Your doctor may recommend surgery if you have structural problems, such as spinal stenosis or a severe herniated disc
Method 3 of 4: Preventing Back Pain
Step 1. Learn how to lift objects correctly
When you have to lift something, don't rely on your back. Instead, approach the object and turn in the direction you need to carry it. Contract your abdominal muscles, spread your legs and flex your knees. Don't suddenly lift it, don't twist it, and don't bend sideways as you lift it.
If the load is heavy, keep your arms straight and push your chin towards your neck
Step 2. Improve your posture
Try to sit and stand in a relaxed position. Imagine a rope pulling the head up and straightening the neck so that it supports the weight of the head. Pull your shoulders back and relax them. Contract your abdominal muscles so they support your spine.
- If you have to stand for some time, relieve pressure on your lower back by placing one foot on a stool. To achieve the same effect, you can also rotate one ankle at a time.
- If you have been sitting for a long time, keep your legs and arms parallel to the floor. Lean back and keep the soles of your feet on the ground.
- Change your position regularly to avoid muscle tension.
Step 3. Strengthen your torso muscles
Inactivity can weaken the back muscles and lead to discomfort in this part of the body. Although no studies confirm this theory, it seems that by strengthening the muscular structure of the torso, it is possible to reduce the risk of suffering from low back pain.
- Try core core muscle stabilization exercises such as plank, side plank, and supine bridge.
- Balance exercises, such as single leg stance (balancing on one leg), can also strengthen the torso muscles.
- Try alternating or double-legged jumping, as well as practicing normal muscle-building exercises, such as lunges, squats, and lying leg curls.
Step 4. Manage your stress
If you suffer from back pain, the attitude in which you deal with the problem can be decisive. Stress, worry, anxiety, and depression complicate healing. Anxiety, in particular, can exacerbate pain.
- Full awareness is quite effective against back pain. Consider taking a stress reduction course based on this practice.
- Cognitive-behavioral therapy and self-regulatory psychology can also help you. Ask your doctor if he can refer you to a qualified psychotherapist.
Method 4 of 4: Relieve Back Pain with Integrated Medicine
Step 1. Consult an acupuncturist
Acupuncture is traditional Chinese medicine. It consists of inserting long sterilized needles into the main points of the body. It is capable of relieving many forms of pain, although studies fail to clearly demonstrate its effectiveness in various applications. It poses no risk like other medical practices, as long as the needles are sterilized and the acupuncturist is competent.
- Find an ASL-licensed acupuncturist.
- Try acupuncture in combination with chiropractor sessions and physical therapy.
Step 2. Get a good massage
Back pain caused by fatigue or muscle tension can be relieved with massage. Indicate the affected area to the masseur and warn him if he makes any wrong or insidious movement.
To compensate for pain, the body uses other muscles that it does not usually use. In turn, they contract making the situation worse, so a massage can partially relieve this tension
Step 3. Take a yoga or pilates class
If taught by an instructor who is experienced in these disciplines, it can be a great way to strengthen and relax your back muscles. Some yoga postures are more effective than others. Ask your doctor or physical therapist if they can give you any recommendations.
When you stretch your muscles, stop if any movement hurts you or feels risky. You will likely need to avoid some exercises or adapt others to your problem
Advice
Back pain treatment is an ever-evolving process, so you should continue treatment even when the pain is gone to prevent it from becoming chronic
Warnings
- Do not hesitate to seek medical attention if you have suffered a back or neck trauma, especially whiplash injury, following a car accident.
- See your doctor right away if you have severe pain or severe injury (for example, you can't move after lifting a heavy object).
