back pain

Relieving Back Pain 3 Ways to Relieve Your Back Pain Problems

Relieving Back Pain – 3 Ways to Relieve Your Back Pain Problems By Tommy Wayne

Relieving back pain is as if a torn is removed from the body by interventions you knowledgeably made with the help of a health care provider. These reliefs help to live your normal daily living without having to face the back pain issues once again.

When you are experiencing a symptom such as back pain, you are not all alone. Study shows that between 75 and 85% of all people can experience some forms of back pain on their lifetime. It has also been proven that back pain is the second most frequently known reason for visiting a doctor, and second to the common colds, it is the next leading reason for absences on workdays for people under 45 years of age. Once back pain attacks you, surely for some reasons, you will get affected whether the pain is acute or chronic.

As being said, back pain can vary from acute and chronic back pain. Acute back pain is the most common pain at the back where almost everyone experiences it at some point in life. This pain is usually caused by overstretching of muscles. As for the name itself, the pain is very felt right after the injury and may be even worst after a few hours and lasts within six to eight weeks. Acute back pain is usually described as a very immediate extreme pain that occurred at the lower part of the back, and can be more felt in one side of the body either on the left, right, or center. Chronic back pain on the other hand, lasts for a long time. Causes may be attributed to nerve damage or bone brittleness due to aging (osteoarthritis). The pain is usually described as deep, aching, burning pain which is usually radiating from one area of the back down to the legs. Numbness, pins-and-needles sensation can be felt. The pain caused you to stop your daily activities.

As such, it is important to identify the cause of the pain, alleviate it either at home or with your health care provider’s guidance. These are the keys in relieving back pain and will be specifically discussed one by one hereafter.

1) Relieving Pain At Home

In relieving back pain, you can do it in the comforts of your home provided that your health care provider advised you.

Bed Rest Isn’t Best. It is normal to take a rest when you feel back pain on the first few days. A little rest won’t hurt you, but light activity speeds recovery, so do not spend so much time lying down for long periods of time.

Hot and Cold Remedies. Hot and cold in the form of ice packs and hot bath can help relieve pain and inflammation on the back. Cold should always comes first! Wrap an ice pack in a towel and apply directly to the affected area for 15-20 minutes several times a day. The ice can numb the pain, and slows down the inflammation. When cold treatment is done, hot treatment is next for faster wound healing. Once the acute pain and muscle spasms subside, you can apply heat-to loosen muscle tightness – by taking a warm bath or heating pad.

Pain-killers For Pain Relief.Non-steroidal anti-inflammatory drugs like pain-killer can relieve pain, swelling and even stiffness.

Support Yourself. A support material for your back is also important especially when working. There are ergonomic products made available today such as brace when sitting or standing for long hours as this can relieve pain and provides comfort. However, you should not totally rely on this. It can weaken your muscles and causing further injury.

2) How to Prevent Re-Occurrence


• Simple, regular, low impact cardiovascular exercises are necessary enough to strengthen your back muscles. Examples would be bicycling, brisk walking or swimming. If exercising outdoors is not at all your choice, consider using a treadmill, or stationary bike.

• Core strengthening exercises which are useful in conditioning your abdominals and back muscles, thus supporting your spine.

• Gentle stretching can help to improve and maintain flexibility.

A Healthy Lifestyle

• Always have a balanced diet; Eat foods with enough nutrients, sufficient intake of calcium, and Vitamin D. Vitamin D will help maintain the right amount of calcium/phosphorus levels. When phosphorus is too high, the body will get the calcium out of the bones to join with the phosphorus. As such, it will be removed from the blood so the bones become brittle.

• Avoid vices such as smoking and excessive alcohol use.

• Try to maintain a healthy weight as an excess pounds place strain on your spine.

• Stay well-hydrated. The body is 70% water, and sufficient hydration contributes to the health of your back and other back structures.

Proper Body Mechanics

When Standing

• Place feet with shoulder width apart, never lock your knees.

• Avoid slouching.

• Keep breastbone up and shoulder blades down.

When Sitting

• Rest your soles of the feet on floor with knees and hips bent 90 degrees.

• Maintain normal arch in your lower back;

• Try to maintain your breastbone up while your shoulder blades down;

When Sleeping

• Use a firm mattress always.

• You can either lie on your back or your side. When you are lying on your back, always place a pillow under your knees. When lying on side, a pillow between the knees helps maintain a neutral spine.

3) Be Alert of Your Own Health As You Are Responsible!

For you to be alert, you have to assess the need to consult a health care provider in relieving back pain. If you are still experiencing these problems below, call your doctor now. Don’t delay!

• Is experiencing numbness or having difficulty moving your extremities.

• Experience loss of bladder control.

• Have a fever or severe headache.

• Experience chest pain or some slight pain in the left arm.

• Pregnant

• Do not experience any improvement after 72 hours of self-treatment at home.

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