There are many possible reasons for back pain. It could be due to a muscle or ligament strain, a degenerated or slipped disc or wear and tear of joints. For approximately 16 million Americans, back pain is a chronic condition, one that severely affects their quality of life.
When you are limited by back pain, your ability to enjoy and live life to the fullest is severely impaired, because when you have back pain, it’s difficult to do the things you enjoy. Back pain, especially if it has become a chronic issue, should be treated by a back pain specialist.
For short-term relief from back pain, there are some things you can do at home. Below are 5 helpful tips for managing back pain.
1. Stretch Your Back
Stretching remains one of the most effective ways to achieve immediate relief from back pain. When done properly, stretching can help lengthen the muscles and spinal column, which in turn takes the pressure off of nerves and discs. Additionally, stretching helps to improve circulation and increase the range of motion.
One simple stretch for back pain relief is to lie on your back with your knees bent and feet flat on the floor. Place your hands on either side of you, with both palms facing down. Slowly raise your hips off the floor, using your glutes and lower back muscles to do so. Hold this position for five seconds before lowering yourself back down to the starting position.
2. Try Heat Therapy
Applying heat to sore muscles and joints can help reduce inflammation and pain. Heat therapy also increases blood flow, which speeds up healing by bringing nutrients and oxygen to damaged tissues. You can use a heating pad, take a warm bath or shower, or use a topical cream or ointment that contains capsaicin — an ingredient derived from chili peppers that have been shown to provide relief.
3. Use a Massager
There are many different types of back massagers available on the market, so it is important to choose one that will best fit your needs. The best one should have a variety of settings, so you can find the perfect amount of pressure and heat for your pain. When using a back massager, be sure to start slowly and increase the intensity as needed. You should also focus on areas that are particularly tight or painful. To avoid injuring yourself further, never massage an area that is already inflamed or bruised.
4. Apply Ice
Cold therapy is effective in reducing inflammation and pain in the back. The cold numbs the nerves and reduces muscle spasms. It also decreases swelling and inflammation around the joints. To use cold therapy for back pain relief, apply a cold pack to the affected area for 15-20 minutes at a time. Repeat this process every two hours, until you experience relief.
5. Take Anti-Inflammatory Medication
Anti-inflammatory medication can help reduce back pain by reducing inflammation in the tissues and joints. This can help relieve pain, stiffness, and swelling. The best anti-inflammatory medication for back pain will vary depending on the individual’s symptoms and medical history, but common OTC medications are Ibuprofen (Advil and Motrin) and Naproxen (Aleve).
If you want long-term relief from back pain, see a pain management specialist in Melbourne, FL, who can offer you the latest treatment methods for pain relief.
Back Pain Treatment in Melbourne, FL
The team of pain management experts at Central Florida Spine & Pain is highly experienced in helping patients achieve long-term relief from back pain. We can quickly address your symptoms and prescribe a treatment program that may include any one of the cutting-edge interventional therapies we offer, such as trigger point injections, radiofrequency ablation, steroid injections, nerve blocks, and PRP therapy. At Central Florida Spine & Pain, we believe in creating the perfect conditions for your back to heal, without invasive surgery.