Schedule an appointment with your health care provider to evaluate your back pain, whether it's acute or chronic. Your doctor can evaluate your situation and determine what's causing your back pain. They might offer treatment options depending on the cause of the pain or prescription medications, such as muscle relaxants or pain relievers. Doctors may refer you to a physical therapist or offer pain relief options, such as nerve blocks or radiofrequency ablation. They might also recommend lifestyle changes that could help.
You might not feel like moving much when your back hurts, but movement could help reduce your pain. Being physically active could help you recover from bouts of back pain faster than normal. Yoga could be a beneficial form of exercise for back pain. It's a slower workout method and includes lots of stretching. Water aerobics can also help. The water reduces the impact on your body, and working out in a warm pool could offer additional support because of the warmth.
If your mattress is old or uncomfortable, a new mattress could help you sleep better and reduce back pain. A worn-out mattress lacks the support your back needs while you sleep. Look for a new mattress that has built-in back support. Medium-firm mattresses might provide an ideal firmness to ease back pain, but the best firmness level could vary based on your preference. A mattress that's too firm could cause more aches, while a softer mattress might not provide enough support.
Pay attention to the activities you do throughout the day and how they could affect your back. Lifting heavy objects, even several bags of groceries, could cause back issues. Use a proper lifting technique of bending at the knees when picking up heavier items. Even lifting your grandchild to carry them could hurt your back. Be aware of activities that cause jerking or quick movements of your back to avoid an injury. Tune into your body to decide what you can handle without straining your back.
Your posture can affect how your back feels. Keeping your body properly aligned helps reduce aches and pains. Proper posture eases the stress and strain on your back muscles and spine. When standing or walking, your head should align over your spine, which should remain straight. Keep your head up and look ahead. When sitting, your head should also remain above your straight spine, while your shoulders should be back with your shoulder blades down.
Both heat and cold can help ease back pain, depending on the situation. Cold is ideal on your back when you experience sudden pain, whether that's due to an injury, muscle spasms or inflammation. Ice it for 20 minutes and then give yourself a 20-minute break. You can continue icing it for as long as needed to ease the pain.
Heat might help ease ongoing back pain. A heating pad is an easy way to apply heat right where you need it. You can also soak in a warm bath to help relax your back muscles.
Over-the-counter pain medication may help reduce back pain to make you more comfortable. Nonsteroidal anti-inflammatory medications, such as naproxen and ibuprofen, can be effective if your back pain is due to inflammation. Always check with your health care provider to ensure pain relief medications are safe for you.
If over-the-counter relief isn't enough, talk to your doctor about prescription medications. They might offer prescription pain relief if you're experiencing back pain due to an injury.
If you have an injury, your doctor might recommend physical therapy. Even if you don't have a recent injury, you might go to physical therapy for a program to improve your back health and reduce pain. These programs focus on strengthening your back and core muscles to help support your spine.
When traditional options don't provide enough relief, you might look for alternative options. Acupuncture is one example of an alternative treatment that might ease your back pain. Visiting a chiropractor for an adjustment is another possibility. Massage therapists might also help by working the muscles and improving your circulation. These alternative options are typically treatments you repeat at certain intervals to get the maximum benefits. Before visiting any alternative care providers, research their credentials to ensure they have the qualifications.
