How to Manage Chronic Back Pain
Say Goodbye to Chronic Pain
In this article we're looking at 13 ways to manage chronic back pain.
1. Over-the-Counter Pain Relievers
Advil (ibuprofen), a nonsteroidal anti-inflammatory drug (NSAID), is commonly used to reduce inflammation and relieve pain. It is particularly effective for back pain caused by inflammation, such as arthritis or muscle strains. Always follow the recommended dosage and consult a healthcare provider if you have any concerns.
2. Physical Therapy
Physical therapy is a cornerstone in the treatment of chronic back pain. A licensed physical therapist can design a personalized program to strengthen the back muscles, improve flexibility and correct posture. Techniques often include stretching exercises, strengthening exercises or manual, hands-on techniques to reduce pain.
3. Maintain Good Posture
Over time, back pain can worsen from sitting at a desk, hunching over our phones or just regular wear and tear of life. Good posture is key to managing back pain.
To improve your posture, keep your spine straight, shoulders relaxed and avoid slouching to reduce strain on your back muscles. Ensure that your shoulders are back, your spine is straight and your body weight is evenly distributed. When sitting, use a chair that supports your lower back, and keep your feet flat on the ground to avoid putting pressure on your lower spine. Consistently maintaining good posture helps prevent and manage back pain by reducing unnecessary strain on your muscles and spine.
4. Use Heat and Cold Therapy
Alternating between heat and cold therapy can provide quick relief from back pain, especially after a sudden strain or injury.
Cold therapy helps reduce inflammation and numb sharp pain by constricting blood vessels. This can be especially effective during the first 48 hours after an injury.
Heat therapy promotes blood flow, relaxes tight muscles and improves tissue flexibility. Applying a heating pad or taking a warm bath can help reduce muscle tension and chronic pain. It’s best to alternate between hot and cold treatments, applying each for 15-20 minutes to relieve pain and promote healing.
5. Exercise Regularly
Introducing regular exercise into your life is a great way to maintain your overall health–but focusing on strength training is super beneficial for your back. Engaging in low-impact activities like walking, swimming or yoga can strengthen the back, reduce pain/discomfort and improve overall health.
6. Maintain a Healthy Weight
Excess weight, especially around the midsection, can put added pressure on your spine and back muscles. Maintaining a healthy weight through diet and exercise can reduce back pain and prevent further strain.
7. Massage Therapy
Massage can help relieve muscle tension, increase circulation and promote relaxation, which may reduce back pain. You can speak to a massage professional about your back pains, where the pain is, your biggest struggles and more, and they can tailor the massage to focus on those specific issues.
8. Acupuncture
This traditional Chinese medicine technique involves inserting thin needles into specific points on the body to relieve pain. Many people with chronic back pain report significant benefits from acupuncture.
9. Herbal Supplements
Certain supplements, such as turmeric and ginger, have anti-inflammatory properties that may help reduce back pain. Always consult your doctor before starting any new supplement.
10. Epsom Salt Baths
Soaking in a warm bath with Epsom salt can help relax muscles and alleviate pain.
11. Meditation and Mindfulness
Practices like meditation, mindfulness and deep breathing can help manage pain by reducing stress and promoting relaxation.
12. Cognitive Behavioral Therapy (CBT)
CBT is a psychological approach that helps individuals change their thoughts and behaviors related to pain, potentially reducing its impact on daily life.
13. Medical Interventions
Medical interventions such as epidural steroid injections have proven quite effective in mitigating back pains. For severe cases, doctors may recommend steroid injections to reduce inflammation and provide temporary relief. Surgery is also an option for more severe cases of back pains. Indeed, it’s generally considered a last resort and may be necessary for conditions like herniated discs, spinal stenosis or severe structural issues.