14 Tips to Ease Back Pain

It is a sad fact that an estimated 85% of adults suffer from some form of lower back painIt is the second most common neurological disorder in the United States - only headache is more common. It has many causes, from muscle strain to more serious conditions such as a herniated disc, spinal stenosis, osteoporosis, or a tumour, so it's important to find out what is causing the back pain. The first step is to be properly assessed by your GP The next step is to become in control and find out what you can do to help yourself.

Tips to Relieve Back Pain

Sleep Better - When you have back pain, sleeping can be hard. It can be a vicious cycle because when you don't get enough sleep, your back pain may feel worse. A poor sleep position can also aggravate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.

Improve your Posture - Slouching is bad for you. And poor posture can make back pain worse, especially if you sit for long periods. Don't slump over your keyboard. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.

Try Tai Chi - Unlike any other types of martial arts, the ancient Chinese practice of tai chi is gentle. And that means it is perfect for a painful back. It is recommended because it increases your body awareness, involves every part of the body, and can be done by anyone of any age.

See a Physical Therapist - Physical therapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They also can teach you specialised exercises that strengthen the core muscles that support your back. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases - but it takes time.

Walk More - Walking is one of the best exercises you can do to help to relieve back pain. A recent study found that a group of low back pain patients who did three hours brisk walking per week had considerably less pain and distress than a group who were given specific low back exercises. Walking helps exercise many the muscles in the musco-skeletal system, which in turn help provide support to the spine

Ice and Heat- Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a day for up to 20 minutes each time. After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation. To avoid burns and tissue damage, never sleep on a heating pad.

Try ‘Hands-On’ Therapies - A recent study found that one weekly massage over a 10 week period improved pain and functioning for people with chronic back pain. Another hands-on approach is spinal manipulation. Performed by a licensed specialist, this treatment includes different exercises to adjust the spine and restore lost mobility.

Nerve Stimulation for Back Pain - Research is being conducted on certain treatments that stimulate nerves to reduce chronic back pain. Your doctor may consider adding acupuncture to your treatment plan if you aren't finding relief with more conservative care. Another method your doctor might suggest is transcutaneous electrical nerve stimulation (TENS), during which mild electric pulses are delivered to the nerves to block incoming pain signals.

Therapy for Back Pain - It may seem strange to see a psychologist for back pain. But studies show that cognitive behavioural therapy (CBT) is very effective in the short and long term at helping chronic back pain. For example, CBT may target how people with back pain think about physical activity - and why they may be avoiding it - to help change the way they respond to being active. People who do CBT have reported significant decreases in pain and disability.

Use Heel Inserts - Good foot ware is also important. Your shoes should have good support and preferably with some form of active air. It’s hard to say how effective these inserts are, but every little bit helps when it comes to taking all the precautions to ensure you treat your spine with care. In the warm weather if you want to wear sandals, it pays to invest in a pair of good ones.

Drink Lots of Water - Keep hydrated. Drink plenty of water in order to keep your muscles hydrated. Hydrated muscles are happy muscles because they are more flexible and stretchy, and less likely to go into spasm or get pulled or damaged.

De-Stress - Studies have found that people who experience a lot of stress, whether at work or home, tend to be more likely to have chronic back pain. One study at the University of Washington showed that people who reported job satisfaction were two and a half times less likely to report back injuries than people who said they did not enjoy their job. If work stress is unavoidable consider learning about relaxation techniques like meditation to help cope with the stress.

If you Smoke, Stop - Smoking makes it more difficult for your body’s tissues to get enough oxygen. This can cause the disks in your spine to degenerate and can also weaken the ligaments that support your spine

Remember

Some people may need prescription-strength NSAIDs or opioid medications to help with pain. It is important to talk to your doctor or pharmacist if you are taking any other medications - including over-the-counter medicines - to avoid overdosing on certain active ingredients. Your doctor may also prescribe muscle relaxants to help ease painful muscle spasms.