Is the pain in your back becoming a major headache? Are you way in over your head when it comes to back pain? Many people worldwide suffer from back pain, but this does not mean you need to be one of them. After all, that which has a cure need not be endured. Whether you are suffering from back pain on account of old age, injury or illness, it’s time to take charge and use the right know-how and cures for leaving back pain behind.
Diagnosing the Issue
The most important point when it comes to ridding yourself of back pain is to find the cause pf the problem. Is it related to excess weight or an injury problem? Is there a gap in the spine? If the back pain persists, make sure to visit a specialist to diagnose the pain. Some of the many factors which cause back pain include:
Illness like scoliosis
If there is a lack of understanding about what is causing back pain or there may be ambiguities that need to be resolved, a medical practitioner is the best person to resolve any doubts.
Resting the Back
Back muscles are used while bending forward, backward, exercising or moving in and around. Though the back is strong, it requires rest. Muscles need to be effectively rested and only then will the onset of pain lessen. Consider these cures for dealing with back ache while you are asleep:
#1 Sleep on the Side
Try sleeping with a small pillow between the legs. This provides additional back support for the body and the back by straightening the legs while one rests.
#2 Use a Medium Firm Mattress
This puts the least pressure and stress on your back.
#3 Correct Bad Posture
If you are resting in an awkward position, this can cause a real problem. A good amount of weight is supported by the back. For good posture, the spine should be curved slightly inward at the lower back. It should be projecting outward at the upper back and inward at the neck. If the shoulders are slouching, pull them back to ensure that they are in shape. Posture checks need to be performed anytime while sleeping or awake.
Support for Your Body
#1 Check Your Posture
Posture should be such that it provides support for your body and back. The posture checks should be periodically performed so that the chest is upright and elevated, the head is at the central position, over the torso and the shoulders are minimally strained and lowered to prevent injury.
#2 Have An Ergonomic Work Station
Ensure that your work station is posture friendly. We spend so many hours at work toiling away. This does not bode well for the back. Correct your desk at work to enhance your posture and ease back pain. For this, you need to keep your feet flat on the floor.
#3 Move Around
Change your posture and position on a regular basis as sitting in one position for longer time periods does not work well for health.
#4 Take a Break
This is another important point. After every hour of work, take a 5-minute break to walk around and break the tension. Consider standing desks or even a treadmill desk if you need to maintain good health at work and improve your posture.
What To Take for Back Ache
Treating Muscle Spasms
If muscle spasms take place, your body’s smooth muscles will contract due to the action of the ANS. This can signify a muscle tear. To solve the problem, straight the back moving back and forth to break the cycle of the spasm. But if exercise is causing pain, avoid it by seeing a doctor who can guide you regarding further treatment.
Non-steroidal anti-inflammatory drugs or NSAIDs can also be taken for pain relief. These pain killers like aspirin and ibuprofen ease inflammation and pain by blocking chemical level enzymes. OTC drugs like these ease pain by controlling it at a chemical level. Aspirin should not be given to children, though adults can take it.
Ice constricts blood vessels underneath the skin. This dulls pain and eases the swelling. Ice on the lower back can be used in numerous ways such as ice towels, home made ice packs, frozen veggies, homemade slush pack, and of course, ice cubes in a damp towel.
Heat Eases Pain
Heat can also be a source of comfort and relief to ease back pain. For effective temperature therapy, the aim should be to alternate between heat and cold treatments. Moist heat includes baths, steams and heat packs. This works better than dry heat. Use all day heat wraps available at chemists. Heating pads can also work well.
Exercises For Back Pain
Use this pose with your knees bent and your feet together. The sides of the thighs should reach the ground. With your hands clutching the feet, lower the torso keeping the thighs and glutes on the ground. Stay in this position for 10-15 seconds before returning to the original position.
Lie flat on the back on a mat. Bring both the legs backwards, bending the knees so that the thighs are parallel to the floor and the legs are at a right angle. Then, hold the outside of your feet with your hands and strengthen the upper body. Now press the knees to the floor and stay in this pose for 15 seconds after which you must gradually release yourself from it.
Sit with the left leg crossed ahead of you. The right leg is extended fully behind. Now point your right hip to your feet with your hands on your hips and your back gently stretching. Move the hands out ahead of you and move the torso over the crossed knee. Stay here for 10-15 seconds before slowly moving back up.
Walking helps a lot. See if you can walk around for a good hour on the treadmill or outdoors. Use the inclines and slopes to make the circulation healthy. Walking is the best exercise for back pain according to some doctors because it boosts circulation and strengthens the back muscles
Other Treatment Measures
Try back therapies such as walking, back stretches and core stabilisation. There are numerous massages, good for the back such as the Swedish massage. Spinal manipulations yield results right away. Ancient Chinese medicine system acupuncture using nettles and pressure points also works. Reduce emotional stress if you want to secure a pain-free back for yourself. Ice may lower inflammation, but workouts are needed to maintain the proper alignment and posture of the spine.
Try meditation and exercise in a combination to release neurotransmitters like serotonin and feel good hormone endorphins. Tai Chi, Physical Therapy and Aquatic therapy are some of the other methods for treatment. Eventually, the cure for back pain depends on what works best for your body type and condition, based on the reasons for the pain in the first place. Effective diagnosis and treatment can make a massive difference to the final outcome. Choose a qualified medical practitioner and sheer will power and initiative to combat back ache and lead a pain-free life.