Do you suffer from low back pain? Then you are here to find how to relieve back pain. Symptoms can range from dull pain to acute pain or muscle spasms in the lower back, chest or neck.
For most people, the good news is that back pain is usually temporary. With proper management you will feel better in a few days or a few weeks.
To begin recovery, we provide you with information on the common causes of back pain, how to relieve back pain, and tips on how to prevent low back pain.
What is the cause of back pain?
In most cases, a stretch, dislocation or spasm of the muscles or ligaments in the back is probably the cause of the pain. Some of the most common causes of back pain are:
- Lifting weights incorrectly
- Excessive stretching when lifting, bending or twisting
- Incorrect posture
- An incorrect sleeping position or sleeping on a deformed mattress
There is a higher risk of back pain as you get older – back pain is more common in people between the ages of 30 and 50.
How to relieve back pain?
When you have back pain, it may be tempting to lie in bed and stay there. But there are a few simple things you can do in the first 2-3 days to relieve back pain and speed recovery:
- Self-care: apply ice on the back for 20 minutes at 1-2 hour intervals. In the first days, avoid keeping your back warm, alcohol and massage (although it is pleasant). This will lead to inflammation and swelling of the tissues.
- Stay active: avoid unnecessary activities – but continue light movements if you can and stretch your muscles regularly. Exercises for low back pain can be an effective way to speed up healing. If you have any questions, consult a physiotherapist who can show you back stretching and strengthening exercises that can contribute to recovery.
- Stay moving: Avoid sitting in one position (eg sitting in front of a computer, watching TV, or lying in bed) for more than 20-30 minutes in a row. The sooner you can move normally, the sooner the back pain will go away.
- Control your pain: Taking an anti-inflammatory, can help you stay active by temporarily relieving inflammation and mild to moderate back pain.
- Keep a positive attitude: if your back pain makes you feel frustrated or irritated, try not to let it control you.
- Practicing simple relaxation and breathing techniques can help you get over your back pain.
Consult your doctor if your back pain does not subside over time or if you have any other worrying symptoms (eg fever, difficulty urinating, weakness, numbness or stinging of the feet).
Tips for managing back pain
1. Heat against voltage points
The heat is beneficial in combating tense muscles. Place a damp towel over the painful side and a bottle of hot water on top. The heat will penetrate deep into the tissue, the muscles will be better irrigated with blood and will relax.
2. Helpful massages
Massage can improve blood circulation in the muscles, calm the nervous system and get rid of tense points. In order for the massage effect to help relieve pain, it must be performed professionally by physiotherapists.
3. Reducing extra pounds
Every extra pound on your stomach will bring you into a position of hyperlordosis that will further affect your spine.
4. The right back workout
In back training, the physiotherapist makes sure that the affected segment of the spine is carefully mobilized and the muscles expand. It strengthens the trunk muscles to support the spine like a protective corset.
5. Stress reduction
Stress causes tension that is reflected on the muscles and spinal cord. Therefore, back pain sounds an alarm signal for too high a stress level.