SUFFERING FROM BACK PAIN, THIS IS HOW YOU CAN HEAL YOURSELF

Back pain can range from a dull, constant ache to a sudden, sharp pain that makes it hard to move. It can start quickly if you fall or lift something too heavy, or it can get worse slowly. The following are what you can do to relieve or stop back pain:

1.  Soothe the pain with ice and heat

Use Ice first, ice works great as a pain reliever. It temporarily blocks pain signals and helps reduce swelling.

Wrap ice cubes in a towel and gently use it to massage the painful area for up to 20 minutes. Repeat at least 3 to 4 times a day.

Then after about 48 hours, switch to moist heat to stimulate blood flow and reduce painful spasms.

Dip a towel in very warm water, wring out the water, and use the towel to massage painful area, do this for 20 minutes. You can repeat this 3 to 4 times a day for several days.

2.  Use Epsom Salt Baths

If you’re experiencing regular back pain, fill the bathtub with lukewarm water and a few handfuls of Epsom salt use it to take your bath. Epsom salt works wonders and is cheap and easy to find, Epsom salt works its way through the skin and into sore muscles. Water temperature is key, do not use hot water, as hot water can cause muscles to swell and cold water can cause muscle cramping. An added benefit of Epsom salt is that it’s great for your skin as well.

3.  Ask for a Massage

Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. You can ask your partner for a massage and use of some medicated ointment to double your pain relief.

4.  Sit Properly 

Most of us spend a good amount of time sitting down, whether it’s at work or during transportation to and from work. Sitting down for long periods of time is harmful than you realize. But you can minimize the impact by sitting properly. Correct posture in a chair means having all the bones in your spine lined up neatly. This means keeping your feet flat on the floor and your computer keyboard within easy reach so you’re not leaning forward.

5. Take stretching breaks at work

You can also relieve back pain during your work by taking short breaks. Stand and stretch every 20-30 minutes. The stretches in the diagram below will relieve stiffness from prolonged sitting during your work. Stay upright (maintain good posture) as shown in the pictures to get the most out of the stretches.  

6. Get up and walk

Get up and walk to get the blood flowing in your back and hip muscles.

Though many of us need to sit still for much of our work, our muscles and joints want to move! Each workout will relieve muscular stiffness with a boost of circulation.

Staying active is not only good for prevention of back problems, it is good for general well being.

7. Stretching and exercising

Stretching and exercising serves two main purposes: It loosens up tense muscles and strengthens those that need some help. Depending on the location and cause of your back pain, certain stretches can reduce back pain, while others can cause more pain. Stretching should be gentle, so stop any stretching exercise that causes pain. If you force a stretch, you could do more damage than good. In my next blog I will show you easy and effective stretching and exercising for both upper and lower back.

Note: If you have severe pain, constant pain, or pain from an unknown cause, please see your doctor. The info on this page is intended to help you prevent serious back problems.