Although back pain is one of the most common complaints in today’s day and age, it doesn’t make it any easier to deal with. Chronic back pain can be almost unbearable and it can significantly hinder your activities of daily living.
The good news, however, is that back pain is often treatable. It’s usually not the result of a deeper, more serious issue, and there are some simple steps you can take in order to ease your pain, as discussed below. If you find that none of these steps works for you, consult a healthcare practitioner such as a doctor or physio to get professional advice.
Causes of Back Pain
Back pain is predominantly caused by muscle tightness or muscle strain. When the pain is chronic and occurs in the lower back pain, it may be a result of poor posture or muscle weakness. Medical health conditions such as spondylitis, scoliosis, and sciatica can also cause back pain.
How to Ease Back Pain
Here are some of the best ways to ease your back pain for immediate relief.
Invest in Pain-Relieving Machines
Often used by physios, back pain machines such as TENS machines or massagers, are great forms of technology that can provide much-needed relaxation in your back muscles. Some machines use small electrodes to stimulate the muscles, and others use soft massage balls to gently relieve tension and stiffness in the area.
Strengthen Your Muscles
When your back muscles are weak, it can cause a lot of pain and weakness in the area. Incorporate exercise into your daily routine to help strengthen the muscles around your spine. This can include walking, yoga, Pilates, swimming, or resistance training. These exercises will also help to improve your posture.
Focus on Good Posture
Since long-term poor posture is a common cause of back pain, focusing on adopting a better posture will reduce your symptoms. Keep your head lifted and your shoulder back. If you’re working on a laptop or you’re scrolling on your phone, avoid hunching over and dropping your neck.
Apply Ice and Heat
Regular application of ice to the areas where you are experiencing pain will help to reduce inflammation, providing immediate pain relief. After a few days of regularly using ice packs, switch to using a heat pack. The warmth against your skin will help to relax the muscles and increase blood flow to the area. Warm baths can also do the trick.
Get a Massage
Many people get a professional massage because they want to de-stress after a busy couple of months at work. However, massage is also incredible for relieving pain in your back. Contact a local massage therapy parlor and book yourself in for a session and you won’t regret it!
Ask Your Doctor for Medications
If you’ve tried everything in the book and you’re still experiencing debilitating back pain, contact your doctor. They will be able to prescribe pain-relieving medications that will block the pain signals from getting to your back muscles. Although this is not a cure, it will help to reduce your symptoms so you can continue working and enjoying your daily activities.