Although it can be difficult to determine the cause of your back pain, there are some things you can do at home to alleviate pain and prevent symptoms from becoming worse. The general logic is essentially to reduce strain, relieve pressure, and strengthen muscles. Simply changing a few of your daily habits can significantly reduce lower back pain.
Yet, in some cases your back pain is so severe that no home treatment is going to be able to adequately address it. In such cases, make an appointment with Power Inn Chiropractic in Sacramento, California. Dr. Robert Hulbert will be able to assess what the problem is and then provide you the best treatment so you can start feeling better and healing as soon as possible.
What Are the Types of Back Pain?
Back pain ranges from dull to severe and from sudden to never-ending. If you have back pain that has been lasting for more than three months, it’s called chronic back pain. You may be taking over-the-counter pain relief medicine to address your pain, but doing so does not treat the root of the problem. To address the root of the problem and start the healing process, there of course is the value of visiting your local chiropractor. However, especially if your pain isn’t chronic or severe, there are some fast and effective ways for you to get relief without having to come in.
#1: Don’t Rest a Sore Back
This tip may seem counterintuitive. After all, doctors have been prescribing bed rest for back pain for centuries! However, we know now that lying in bed all the time is actually one of the worst things you can do, as it puts pressure on your back, reduces blood flow, and ultimately does not lend itself to optimal healing. What does lend itself towards healing is:
It can be challenging moving around (or even just getting up) when you have back pain, however, things like yoga, water exercises, and short walks are all great, low-impact activities that can help alleviate back pain. This is because exercise can help loosen your muscles and also release endorphins — which are your body’s natural painkillers.
In addition to low-impact activities, other useful activities for back pain are strength training and stretching. When you build up enough muscle in your back, your spine gets the support it needs to stay healthy and less injury-prone. That’s why physical therapy is so commonly recommended for treating back pain.
Stretching is also a key exercise for treating back pain at home. Being flexible can help you avoid future back problems, and is also important for recovering from an injury. Consider getting in the habit of doing some stretching before you go to bed.
#3: Use Cold and Heat
Studies show that applying cold and heat can effectively relieve back pain. Use ice packs shortly after an injury, such as a strain, has occurred. In such cases, it can help reduce inflammation and numb the pain. However, it is best not to apply ice for more than 20 minutes, lest it lead to some mild frostbite.
On the other side, a heating pad also has been shown to help with stiff or sore muscles. A heating pad can help relieve pain and relax your back.
#4: Modify Your Workstation
One of the leading causes of back pain is bad posture while sitting. If you work at a desk, improper posture can be causing symptoms that should have been only short-term into something chronic. There are a number of ways you can address this problem. First off, setting up your workstation to be as ergonomic as possible is crucial. Doing so will improve your posture and help reduce pain.
Ensure that your computer screen is even with eye level, install some type of lumbar support, make sure your chair is at the correct height, make sure your wrists are properly supported, keep facing forward and don’t twist at angles, etc.
#5: Get a Good Night’s Sleep
Your body is going to recover the most while it is sleeping, so make sure you get plenty of it. Do whatever you can to make sure you get a good night’s sleep, as bad sleep can contribute to chronic back pain getting worse. Another tip for sleeping: make sure your mattress is firm enough that it doesn’t push your back out of alignment; avoid mattresses that are too soft.
To Be Continued...
The list of home remedies for back pain goes on. However, the general idea by this point should be pretty clear — light exercises, ergonomic set-up, and gentle treatments like hot and cold treatment can help treat lower back pain. If these tactics are not working for you and your pain has been present for over three months, we strongly recommend you visit your local chiropractor. If you are in Sacramento and want to get treated by an experienced chiropractor in a friendly, supportive atmosphere, schedule your appointment with Power Inn Chiropractic in Sacramento today. Get started today and start getting back pain relief as soon as possible!