Back pain is one of the most common health issues. In fact, it is estimated that 80 percent of people will have back pain at some point. Back pain can make it hard to complete your daily activities. The good news is that there are several things that you can do in order to alleviate back pain.
Limit Bed Rest
In the past, doctors recommended bed rest to people who were suffering from back pain. It is good to spend a day or two in the bed. However, prolonged bed rest can do a lot more harm than good. That is why it is a good idea to limit the amount of time that you spend in the bed.
You may not want to exercise if you have been suffering from back pain. However, there are several benefits that you can reap from being active. Exercise helps your body release more of its endorphins, which are the body’s natural painkillers.
Exercise also helps you maintain a healthy body weight. If you are overweight, then you are more likely to develop back pain. In addition to cardio, you will also need to incorporate strength training into your exercise regimen.
Follow a Healthy Diet
A nutritious diet will help you alleviate your back pain. Fruits and vegetables have an anti-inflammatory effect. If you reduce inflammation, then you will be able to reduce your pain. A nutritious diet will also help you maintain a healthy body weight.
Use Cold and Heat Therapy
You will need to use an ice for a day or two after your back injury. The ice will help numb the area. It will also reduce swelling.
However, you should switch to heat therapy 48 hours after the attack. You can use a hot water bottle or a heating pad. The heat will increase blood flow. It will also soothe the aching muscles. Heat therapy will be helpful for one week after the injury.
There are several medications that you can use that will alleviate back pain. There are non-steroidal anti-inflammatory drugs that you can get over-the-counter or via prescription. These drugs can be taken by mouth or applied directly to the skin.
Your doctor may also recommend that you use muscle relaxants. Additionally, there are steroid injections that can be used to reduce the pain.
There are several complimentary therapies that have been shown to be effective for alleviating back pain. One of the treatments that you can try is acupuncture. It works by releasing the blocked energy. The acupuncturist will insert fine needles into the body.
You may also want to book a massage. A massage will help alleviate the aching muscles. It also helps improve blood flow.
Sleeping can be difficult if you have back pain. However, if you do not get enough sleep, then your back pain will worsen. You can sleep better by lying on your side with a pillow in between your knees. This will take the strain off of your back. If you have to sleep on your back, then you should make sure that you have a comfortable mattress.
Physical therapists can teach you how to sit and stand properly. Physical therapy can also teach you exercises that strengthen your core. A strong core is one of the keys to alleviating back pain. Physical therapy will also improve flexibility and endurance. This will reduce your back pain.
It may take time for your back pain to go away. However, if you stick with physical therapy, then you will be able to get relief.