As you grow older, backache is one of the most common health problems you may experience. This can result from many different things, such as aging, improper posture, inactivity, or stress. You may wake up in the morning suddenly feeling pain in your lower back, or you can be performing a simple task only to be attacked by a sudden chronic ache.
Fortunately, there are several remedies you can use to relief the pain. Whenever back pain disturbs you, try these remedies.
Use Ice and Heat Packs
Cold and heat both serve a specific purpose in relieving pain, so try to understand which one will better serve your condition. Ice packs are commonly used to tone down inflammation. On the other hand, if you have cramped or stiff muscles in your back, it is better to use heat packs instead.
When applying ice or heat packs on painful muscles, do not leave them on for longer than 20 minutes at a time. Otherwise, you may cause damage to your blood vessels or end up with mild burns on your skin.
Perform Stretching Exercises
You may think that too much activity can overexert your back muscles and cause pain, but inactivity can lead to the same results. Hence, you should always start your mornings with simple stretching exercises, such as yoga and Pilates. This will strengthen the muscles supporting your spine, making it more resistant to pain and other damage.
Also, regular stretching–as long as it’s done with a proper warm-up beforehand – enhances flexibility. You will eventually have a wider range of motion, and sudden, unexpected movements will not automatically result in pain.
Apply Pain Relief Creams
Most pain relief creams contain ingredients such as menthol and camphor that provide a cooling or heating sensation to the affected area. This can help decrease pain or discomfort you feel in the back. However, this is not a permanent solution, but rather an ideal temporary relief provider.
Other forms of this pain relief solution may come in patches and oils. Remember to read the instructions on the label before using them to ensure maximum benefit.
Know Your Pain Relief Medicine
For more severe backaches, pain relief creams may not do the trick. In this case, you need to be familiar with over-the-counter pain medicine that works for you. There are generally two types of pain relief medicine:
- Acetaminophens– dull pain signals in the brain
- Non-steroidal anti-inflammatory drugs (NSAIDs)– lower the production of inflammatory chemicals
Some patients with a history of backaches may have a prescription for pain relievers from their healthcare provider.
Get Back Massages
Getting a good massage is an effective way to ease your backache, but you should approach it carefully. You should only receive a massage from someone who is aware of what they are doing, ideally someone licensed to perform massage therapy.
There is no one-size-fits-all type of massage. In general, an effective back massage should target specific pain points, while avoiding any critical area that might cause damage.
Maintain Proper Posture
Many backache conditions initially begin with improper posture, especially for people who have a sedentary lifestyle and spend a significant amount of time in a sitting position. If you notice your back aching constantly, one of the first remedies you can do is to be mindful of your posture.
Here are some tips to consider to maintain proper posture:
- Let your feet lay flat on the floor when sitting on a chair.
- Keep your head in line with your torso.
- When standing, your back should be able to lie flat on the wall.
- Don’t carry anything too heavy on your back.
Use Lumbar-Supporting Pillows
Sleeping posture is often the main reason for backaches in the morning. Too much pressure is applied to your spine for several hours, thus forcing its natural curve to flatten. Your most comfortable sleeping position may not be comfortable for your joints and muscles.
An excellent solution to this problem is using a lumbar-supporting pillow. This type of pillow is made of softer material, like memory foam, and specifically offers support to your lower back. You can use this while sleeping and even while sitting for long periods.
Backache Treatment in Dallas, TX
While it is convenient to try backache home remedies, you should pursue a proper consultation with a professional healthcare provider if your back pain is a frequent issue. If you’re looking for effective backache treatment in Dallas, Texas, visit Reagan Integrated Sports Medicine. We have skilled orthopedics and sports medicine doctors dedicated to offering patients relief from their ailments.
For any inquiries, you may contact us at (972) 503-7272 or book an appointment through our online request form. We look forward to helping you maintain a pain-free life!