If you’re one of the millions of people who suffer from back pain, you know how debilitating it can be. Sitting at a desk all day, lifting heavy boxes, or even just bending over to tie your shoes can be incredibly uncomfortable.
Luckily, there are some simple things you can do to help ease the pain. In this blog post, we will discuss six quick fixes for back pain that you can try today.
Get Up And Move
When you first wake up, try to get up and move around. This will help get your blood flowing and loosen up any stiffness you may feel.
Walk around the house, do some light stretches, or even just take a few deep breaths. Anything to get your body moving is a good idea. If you’re stiff, consider taking a hot shower or bath to help loosen things up.
The heat will help increase blood flow and relax your muscles. Adjustable beds can help people with chronic back pain.
If you want to buy one, you can consider these factors when buying an adjustable bed and find the best bed for you. When you’re not up and moving, try to take regular breaks throughout the day to get up and move around.
Even if it’s just for a minute or two, getting up and stretching out your body can do wonders for your back pain. If you have a desk job, make sure to get up and walk around every hour or so.
This will help break up the monotony of sitting all day, and it will also help keep your blood flowing and your muscles loose.
If you have trouble remembering to take breaks, set a timer on your phone or computer to remind you.
A good stretch can help relieve tension and stress in the back. There are many different stretches you can do, depending on your level of flexibility.
Sit with one leg extended out in front of you, and the other leg bent with your foot resting on your thigh. Lean forward from your hips until you feel a stretch in the back of your thigh.
Hold for 20-30 seconds, then switch legs. You can also try lying on your back and pulling your knees to your chest. Hold for 20-30 seconds, then release.
Use A Cold Compress
If you’re always battling back pain, you may want to try using a cold compress. Applying a cold pack to the area can help reduce inflammation and swelling. It can also numb the area and help relieve pain.
You can use a cold compress for a few minutes at a time, or until the pain subsides. Make sure to wrap the pack in a towel if you’re using it on your skin, as extreme cold can cause discomfort or frostbite.
There are many ways to use a cold compress, so experiment to find what works best for you.
You can place it on your back, put it in the freezer and apply it directly to the area that’s hurting, or even use a cold pack designed for the neck or head.
Just make sure to follow the instructions carefully and never apply ice directly to your skin.
Use A Heat Compress
Applying heat to the area that’s hurting can help to loosen up the muscles and tissues, which can relieve some of the pain.
There are a few different ways to do this: you can use a heating pad, hot water bottle, or microwaveable pack.
Make sure to follow the instructions carefully so that you don’t burn yourself. If you’re not sure how to use a particular type of heat compress, ask your doctor or pharmacist for advice.
Heating pads come in all shapes and sizes – from small hand-held ones to large pads that cover your entire back. They usually have two settings: low and high.
For lower back pain, it’s best to use the low setting. Put the pad on your back and leave it there for 15-20 minutes.
You can also use a hot water bottle, which you can heat in the microwave or on the stove. Just make sure it’s not too hot before you put it on your skin.
Take Over-The-Counter Pain Medication
There is a variety of over-the-counter (OTC) pain medications that can help relieve back pain. Ibuprofen and acetaminophen are two of the most common types of OTC pain medication.
If you’re experiencing mild to moderate back pain, these medications can be effective in providing relief.
However, it’s important to follow the dosage instructions on the packaging and to avoid taking more than the recommended amount. Taking too much of these medications can lead to adverse side effects.
See A Doctor
If your back pain persists for more than two weeks despite self-care remedies, consult a health professional skilled in diagnosing and treating back problems.
You may require an MRI or other diagnostic imaging procedure to identify the source of your pain.
Treatment depends on the underlying cause but may include medications such as NSAIDs and muscle relaxants, physical therapy, chiropractic care, or surgery.
There are many different ways to treat back pain, and the best solution for you may be a combination of treatments.
If you’re looking for a way to start treating your back pain, try one of these six treatments. You may find that your back pain is gone in just a few days.