If you’re like 80% of Americans, you’re going to experience back pain at some point in your life. Issues like osteoporosis, scoliosis, and spinal nerve damage can cause pain, but in many situations, discomfort simply comes from strenuous activity.
No matter the reason for your pain, you deserve the opportunity to fight it. That’s why we’re going to talk today about the ways that you can fight against back problems and ensure that you stay healthy in both mind and body.
Table of Contents
1. Talk to a Specialist
If you begin to notice that you’re having consistent back pain or have undergone some trauma that hurt your back, you need to see a specialist. If you don’t have one, your GP should be able to refer you to a back pain and spinal specialist in your area.
When you go into the specialist’s office, make a list of your symptoms. Include the severity and frequency of your pain and answer any questions that the doctor asks. This can help them figure out the appropriate treatment path for you to take.
Also, make sure that you ask your doctor about any next steps. This is the time when you may learn that you require painkiller medication, chiropractor referral, or a part-time brace to build spinal strength. You also will want to schedule a visit for later to follow up on whether or not the prescribed treatment is doing its job.
2. Consider a Back Brace
When meeting with your specialist, ask about the possibility of wearing a back brace. Unless you have undergone a trauma like a spinal fracture or ligament tear, you will likely only need to wear this brace around your lower back for a couple of hours a day. In the event of severe and sudden trauma, this timeframe will vary.
Back braces are easy to wear as long as you are prescribed one. You will just need to wrap the band around your lower back and securely fasten it at the front. Most medical braces are adjustable, so you can ensure a snug fit.
The idea behind a back brace is that it will stop you from accidentally moving your spinal sections into unnatural positions. It will prevent micromovements that strain your joints and cause your back to hurt.
However, it’s critical that you don’t wear it more often than prescribed. If you do, it can train your back to remain in a specific position and weaken the muscles when it’s removed.
3. Do Stretches and Exercises
No matter what other treatment paths you take, performing strengthening stretches and back exercises is essential.
Your specialist will likely give you a sheet detailing these stretches, but up until your appointment, you can perform some common ones. They can’t hurt!
Some common lower back strengthening exercises include:
- Knee-to-chest stretches
- Lower back rotations
- Lateral leg lifts
- Pelvic tilts
Try these out for 15 minutes or so each day!
4. Take Warm Baths Regularly
A lot of people experience back pain because they’re stressed, which causes them to put tension on all of the joints in their body and for their muscles to become worn down over time.
Warm baths have been shown to reduce muscle tension. Additionally, because you can immerse your full body in warm water, every part of your back will have the opportunity to release tension.
For added aromatherapy that reduces muscle tension even further, you may also want to try some all-natural bath oils!
5. Don’t Strain Yourself Too Much
Exercising is important when you experience long-term back pain. This means you should take walks and light jogs around your neighborhood and. You also should do stretches and yoga at home.
However, it does not mean that you should do a long, strenuous activity that puts too much pressure on your back. Try not to exert yourself too hard and stop if you notice that your back pain is beginning to flare up. Don’t go beyond your limits.
If you’re unsure of what activities will benefit you, talk to your doctor. Also, ask your specialist if you should be wearing a back brace while exercising- this is largely dependent on the causes and the nature of your back pain.
6. Visit a Chiropractor
Chiropractic therapy is a great non-invasive way to treat back pain. A good chiropractor who is informed of your medical history can use pressure points and an understanding of your bone structure to help ease your discomfort. They perform manipulations on the spine to ensure that it remains in a healthy position.
Chiropractors generally manipulate the spine with injections of sugar water or anesthetic. When done in a professional environment by a trained specialist, this can promote strengthening the ligaments in the back.
Ultimately, this is a holistic and natural technique for lessening the impact of pain. It also is preventative against long-term back problems because you no longer will stand in ways that put too much pressure on the wrong parts of your back. This means that there will be no undue strain on your muscles and spine and you won’t perpetuate a cycle of pain.
Get Help for Back Pain Today
While there are a lot of issues that can stem from back pain, there are things that you can do to lessen the impact of your discomfort.
Now that you know what to do if you’re experiencing back pain, it’s time to learn more about how to stay healthy and active. Check out the ‘health’ tab at the top of our home page for information on the stretches and activities that you can do to keep your joints and muscles in shape.