Updated: Jul 4, 2021
If you suffer from back pain you are not alone. According to the National Institute of Neurological Disorders and Stroke, back pain is one of the most common reasons people see a doctor or miss days at work.
What can you do when you have back pain to prevent it from getting worse?
The answer to this question largely depends on the cause of your back pain. That being said there are a few things you can do to prevent back pain from worsening. Check out our compilation below.
See Your Doctor:
Seeing your doctor -particularly if your back pain has recently worsened- is especially important to rule out any serious causes of back pain. Even though you may know exactly what is happening in regards to your back, it is always still a good idea to get a professional opinion.
Practice good posture:
Poor posture aggravates most cases of back pain. Poor posture can in fact also cause back pain. Sit with your lower back supported to help practice good posture. Avoid slumping and take regular breaks from sitting if you sit often. If you work at a desk, desks that allow you to both sit and stand maybe useful.
Wear A Back Brace:
Back braces help prevent and correct postural dysfunction that can lead to back pain. Perhaps you have a job that requires moving your body throughout the day in ways that lead to back discomfort. A brace maybe a beneficial solution for you. They are many types of braces on the market. Which one is best for you? Braceability.com offers site visitors a quiz that helps folks choose the best back brace for their needs.
Remedial exercise for back pain should focus on building a strong flexible core. A strong core supports good back alignment, which in most cases means less back pain. If you've been given the ok to exercise from your medical practitioner, focus on a mix of strengthening, stretching and aerobic exercises. Whatever exercise you do it shouldn't be overly intense so as to aggravate your back pain.
Heat or Cold:
Hot or cold packs can quickly alleviate pain. Heat increases circulation to the local area and loosens up muscle stiffness. Cold reduces inflammation and temporarily reduces local nerve activity which can also alleviate pain. Cold tends to work better in cases where there is acute inflammation or swelling. Heat works better in cases that involve poor circulation and muscle stiffness.
In some cases of back pain, resting (at least for a short while) is one of the most important things you can do, to prevent the pain from getting worse. Lay with the spine supine, and experiment with resting with knees (supported for example with a pillow under them) at different heights. There should be no pain in the back when resting. If there is pain consult your GP or physiotherapist for help with finding the best resting solution for your body.
Acupuncture & Massage:
The National Institute of Neurological Disorders and Stroke states acupuncture is moderately effective in the treatment of some types of back pain. The World Health Organization also lists acupuncture as an effective alternative treatment for back pain. Like massage acupuncture reduces muscle tension. Both therapies increase local circulation which may help alleviate some forms of back discomfort. Book an appointment today to see if either therapy may be of use to you.
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