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| How to Get Rid of Back Pain |
Sleep Better
Sleeping might be difficult when you have back discomfort. It's a vicious cycle since not getting enough sleep might make your back discomfort worse. Back discomfort might be aggravated by sleeping in an uncomfortable position. Lie down on your side. To keep your spine in a neutral position and relieve back pain, place a pillow between your knees. Slide a pillow beneath your legs if you need to sleep on your back. Make sure you're sleeping on a firm mattress.
Pose Properly
Grandma was absolutely correct! Slouching is harmful to your health. And, especially if you sit for long periods of time, poor posture can aggravate back pain. Don't slouch over your computer. Sit up straight in your chair, shoulders relaxed and body supported by the back of the chair. Between your lower back and your seat, place a pillow or a rolled towel. Maintain a flat foot on the floor.
Store-bought medication
Nonsteroidal anti-inflammatory medications (NSAIDs) and acetaminophen are two types of over-the-counter pain medicines that are widely used to treat back pain. Both have some negative side effects, and some people may be unable to tolerate them. Before taking pain medicines, see your doctor. Also, don't expect medication to address your pain problem on its own. According to studies, you'll most likely require multiple types of treatment.
Painkillers on Prescription
To relieve pain, some people may require prescription-strength NSAIDs or opioid drugs. If you're taking any other prescriptions, including over-the-counter medications, talk to your doctor or pharmacist to avoid overdosing on certain active ingredients. Muscular relaxants may also be prescribed by your doctor to help with painful muscle spasms.
Antidepressants are medications that are used to treat depression.
Even if you aren't depressed, your doctor may prescribe antidepressants as part of your chronic low back pain treatment. It's unclear how antidepressants aid in the treatment of chronic pain. Antidepressants' effects on chemical messengers are thought to modify pain signals in the body.
Physical Therapy
Physical therapists can educate you how to sit, stand, and move in such a way that your spine is properly aligned and your back is not strained. They can also instruct you on how to strengthen the core muscles that support your back. One of the best strategies to avoid future back discomfort is to have a strong core. Back discomfort can be reduced by increasing your strength, flexibility, and endurance, according to studies — but it takes time.
Resting an aching back is not a good idea.
Back pain used to be treated with bed rest. But now we know that one of the worst things you can do is lie still. It might aggravate back discomfort and lead to additional problems. Rest for no longer than a day or two. It's critical to stand up and slowly begin moving again. Exercise has been found to be one of the most effective methods for fast alleviating back pain. Swimming, walking, or yoga are all good options.
Heat and Ice
Applying ice to the troublesome parts of your back on a regular basis can help lessen pain and inflammation caused by an injury. Try it for up to 20 minutes each time, multiple times a day. To protect your skin, wrap the ice pack in a small towel. Switch to heat after a few days. To help relax your muscles and enhance blood flow to the affected area, use a heating pad or warm pack. Warm baths can also be beneficial for relaxation. Never sleep on a heating pad to avoid burns and tissue damage.
Hands-on treatment
Is massage effective in relieving back pain after you leave the table? People with persistent back pain benefitted from one weekly massage over a 10-week period, according to a recent study. Benefits lasted around six months, but after a year, they began to decline. Spinal manipulation is another hands-on method. This procedure, when done by a competent specialist, can help relieve structural problems with the spine and restore lost mobility.
Stimulation of the Nerves
Certain methods that activate nerves to decrease persistent back pain are being studied. If you aren't getting relief from more conservative treatments, your doctor may suggest adding acupuncture to your treatment strategy. Transcutaneous electrical nerve stimulation (TENS), in which modest electric pulses are supplied to the nerves to inhibit incoming pain signals, is another option your doctor may suggest.
Therapeutic Communication
Seeing a psychologist for back problems may sound weird. However, studies suggest that cognitive behavioral therapy is particularly effective at treating persistent back pain in both the short and long term. CBT, for example, could focus on how people with back pain think about physical exercise — and why they would avoid it — in order to improve how they react to it. CBT users have reported considerable reductions in pain and impairment.
Biofeedback
Biofeedback is a technique that involves using a particular machine to train your brain to modulate your pain response. Breathing, heart rate, blood flow, and muscle tension are all things you learn to control. According to some studies, it is more effective than medication at relieving back pain, reducing pain intensity by roughly 30%. The best aspect is that it has no negative side effects.
Injections into the spine
A spinal injection may be recommended by your doctor to assist relieve your back discomfort. Doctors that specialize in pain management may administer a variety of injections. A corticosteroid injection, for example, can help alleviate the inflammation that is causing the pain. To avoid possible side effects, your doctor may limit the number of injections you receive each year, depending on the type of injection.
Surgery on the Back
Your surgeon may consider a discectomy to remove some disc material if a bulging disc is exerting strain on a nerve. A laminectomy may be indicated to decompress a region where the nerves or spinal cord are being compressed. To assist stabilize the spine, spinal fusion may be performed. These procedures, like other surgeries, come with dangers and aren't always successful. As a result, they should only be used as a last resort.
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