Are you searching for ways to reduce your back pain so that you can resume daily activities? Check out five tips for easing chronic back pain.
Experiencing chronic back pain can feel debilitating at times, as it can leave you feeling limited in what you can do. Likewise, regularly being in pain can make it harder to live in the moment as you focus on finding relief to ease the discomfort. This article details several tips for relieving chronic back pain to enjoy life fully.
Understand the Cause of Your Back Pain
Before seeking treatment, you need to know the cause of your pain so that you use the proper methods for relief. Back pain can occur due to an injury, poor posture, a herniated disk, or a pre-existing condition, such as scoliosis. Consulting with a doctor to determine the source of your pain is crucial for finding the best treatment plan.
If you don’t know the cause of your back pain, consult your primary health-care provider or a chiropractor. A professional can assess your symptoms and run tests to determine the root cause of your pain.
Engage in Low-Impact Exercises
Exercising may be the last thing on your mind when you’re in pain, but it’s a commonly advised tip for alleviating chronic back pain. Low-impact exercises such as walking, yoga, or swimming can strengthen muscles that support your spine and improve flexibility.
Additionally, incorporate stretching into your exercise routine. Specific stretches such as child’s pose and cat/cow pose in yoga can release tension in your back. Before engaging in exercises or stretches, consult your doctor to determine what would be best for you.
Pro Tip
Modify your exercises according to your comfort level and listen to your body to avoid overdoing it and worsening your pain.
Explore Alternative Therapies
In addition to traditional treatments, alternative therapies can provide relief for chronic back pain. Options for alternative therapy often include acupuncture, massage therapy, and chiropractic care. These offer non-invasive methods that focus on natural healing.
When seeking out alternative therapy, professionals such as chiropractors will determine the best treatment methods based on your symptoms. For instance, specific options such as spinal decompression therapy may help alleviate your pain, especially if the cause of the pain is sciatica, herniated disks, and pinched nerves.
Pro Tip
Holistic care professionals tailor their services to what the patient needs. While decompression therapy can help some individuals, others may require a different technique.
Practice Good Posture
Slouching can be the primary or secondary cause of your back pain. By consciously sitting up straight with your shoulders relaxed and aligned with your hips, you can alleviate stress on your spine. If you have a desk job that involves prolonged periods of sitting, sit with both feet flat on the ground and use a chair with adequate lumbar support.
Use Heat or Ice Therapy
Applying heat or ice packs to your back can relieve chronic pain. Heat therapy can relax tight muscles and improve blood flow, while cold therapy reduces inflammation and numbs the area.
Apply a cold pack to the affected area for 20 minutes. Alternatively, use a heating pad for 15 to 20 minutes on the affected area to alleviate muscle pain. Soaking in a warm bath with Epson salts can also reduce muscle tension and discomfort. With the right approach and dedication, reducing chronic back pain and enhancing your quality of life is possible.