Need help relieving back pain! Here are 5 effective tips to help you achieve some immediate relief!
1. Heat or Ice:
Hot or cold packs can quickly alleviate pain. Heat loosens up stiff muscles. Cold reduces inflammation and also temporarily reduces local nerve activity, numbing an area. Cold tends to work better in cases where there is acute or recent inflammation or swelling. Heat tends to work better in cases where there is ongoing muscle stiffness.
2. A Tub Soak:
Soaking in a tub of soothingly hot (not too hot) water promotes relaxation and rest. Soaking in hot water increases circulation. This helps relieve muscle soreness. Water buoyancy also helps ease the stress gravity can create on painful joints. Magnesium sulfate (Epsom's salts) is believed by many to help increase the therapeutic benefits of a bath.
3. Topical Meds:
There are lots of topical medications today on the market, some of them excellent at providing temporary back pain relief. Most of these over-the -counter medicines are quite safe when used correctly. If your back pain is accompanied with sensations of warmth think about using a cooling topical, something that contains peppermint or menthol. These ingredients are cooling in nature. If your back pain is chronic and responds well to heat consider using a topical that contains warming ingredients, ingredients like capsaicin or ginger. If you have sensitive skin and are trying a new product always be sure to test for any skin reactions first.
4. Stretches:
Depending on the cause of your back pain stretching may be highly effective to reduce stiffness and soreness. Yoga stretches are some of our favorites for back pain. A simple routine of yoga cat cow stretches, forrest yoga abdominals, low cobra and bridge pose may be sufficient to relieve back pain and strengthen your back. A yogic laying down spinal twist or supine child's pose (pictured above) may bring immediate relief as well.
5. Massage
Good massage stretches and relaxes stiff muscles. Massage increases local circulation which aids healing and can also help correct postural dysfunction, a popular cause of back pain. Hands down massage is a fantastic way to alleviate some types of back pain. Massage and acupuncture (acu-massage) combined may also provide greater relief. The World Health Organization recognizes acupuncture as a effective treatment for back pain. In acu-massage you get the benefits of acupuncture and massage together in one treatment.
Be sure to check with your GP before starting any new activities or if your back pain is recent, due to injury, radiating or very severe. Don’t suffer with pain when it’s not necessary. Book an appointment to see if massage or acupuncture can help.