The three weakest links in the body are the neck, knees and back. If
any of these three parts are out of commission, you know it. Your whole
day is affected. It’s very important to take good care of your back as
you age.
Just about everything you do affects your back. Most people will have
back pain at some point in their life. Back pain can be caused by being
overweight, performing repetitive movements, sitting, standing, stress
and improper lifting procedures.
The back is very complicated and taking
care of it now can go a long way toward preventing many forms of back
problems in the future.Here are some tips for keeping your back pain relieve and strong:
1. Sleep Better for Back Pain Relief
When you have back pain, sleeping can be hard. It can be a vicious
cycle because when you don’t get enough sleep, your back pain may feel
worse. A poor sleep position can also aggravate back pain. Try lying on
your side. Place a pillow between your knees to keep your spine in a
neutral position and relieve strain on your back. If you need to sleep
on your back, slide a pillow under your knees. Be sure to sleep on a
comfortably firm mattress.
2. Back Pain and Your Posture
Grandma was right! Slouching is bad for you. And poor posture can
make back pain worse, especially if you sit for long periods. Don’t
slump over your keyboard. Sit upright, with your shoulders relaxed and
your body supported against the back of your chair. Try putting a pillow
or a rolled towel between your lower back and your seat. Keep your feet
flat on the floor.
3. Back Pain Medication
There are two kinds of over-the-counter pain relievers that
frequently help with back pain: nonsteroidal anti-inflammatory drugs
(NSAIDs) and acetaminophen. Both have some side effects, and some people
may not be able to take them. Talk to your doctor before taking pain
relievers. And don’t expect medication alone to solve your pain problem.
Studies show you’ll probably need more than one type of treatment.
4. Prescription Back Pain Relievers
Some people may need prescription-strength NSAIDs or opioid
medications to help with pain. It is important to talk to your doctor or
pharmacist if you are taking any other medications — including
over-the-counter medicines — to avoid overdosing on certain active
ingredients. Your doctor may also prescribe muscle relaxants to help
ease painful muscle spasms.
5. Antidepressant Medications
Even if you’re not depressed, your doctor may prescribe
antidepressant medications as part of the treatment for chronic low back
pain. It’s not clear how antidepressants help relieve chronic pain. It
is believed that antidepressants’ influence on chemical messengers may
affect pain signals in the body.
6. See a Physical Therapist
Physical therapists can teach you how to sit, stand, and move in a
way that keeps your spine in proper alignment and alleviates strain on
your back. They also can teach you specialized exercises that strengthen
the core muscles that support your back. Studies show that when you
increase your strength, flexibility, and endurance, back pain decreases —
but it takes time.
7. Don’t Rest an Achy Back
Doctors used to prescribe bed rest for back pain. But now we know
that lying still is one of the worst things you can do. It can make back
pain worse and lead to other complications. Don’t rest for more than a
day or two. It’s important to get up and slowly start moving again.
Exercise has been found to be one of the most effective ways to relieve
back pain quickly. Try swimming, walking, or yoga.
8. Ice and Heat to Ease Back Pain
Regular applications of ice to the painful areas on your back may
help reduce pain and inflammation from an injury. Try this several times
a day for up to 20 minutes each time. After a few days, switch to heat.
Apply a heating pad or warm pack to help relax your muscles and
increase blood flowing to the affected area. You also can try warm baths
to help with relaxation. To avoid burns and tissue damage, never sleep
on a heating pad.
9. Hands-On Therapy for Back Pain
Does massage really ease back pain once you leave the table? A recent
study found that one weekly massage over a 10 week period improved pain
and functioning for people with chronic back pain. Benefits lasted
about six months but dwindled after a year. Another hands-on approach is
spinal manipulation. Performed by a licensed specialist, this treatment
includes different exercises to adjust the spine and restore lost
mobility.
10. Nerve Stimulation for Back Pain
Research is being conducted on certain treatments that stimulate
nerves to reduce chronic back pain. Your doctor may consider adding
acupuncture to your treatment plan if you aren’t finding relief with
more conservative care. Another method your doctor might suggest is
transcutaneous electrical nerve stimulation (TENS), during which mild
electric pulses are delivered to the nerves to block incoming pain
signals.
11. Therapy for Back Pain
It may seem strange to see a psychologist for back pain. But studies
show that cognitive behavioral therapy is very effective in the short
and long term at helping chronic back pain. For example, CBT may target
how people with back pain think about physical activity — and why they
may be avoiding it — to help change the way they respond to being
active. People who do CBT have reported significant decreases in pain
and disability.
12. Back Pain and Biofeedback
Biofeedback uses a special machine that helps you train your brain to
control your response to pain. You learn to moderate your breathing,
heart rate, blood flow, and muscle tension. Some studies have found that
it is better than medication in easing back pain, reducing pain
intensity by about 30%. The best part: it has no side effects.
13. Spinal Injections for Back Pain
A doctor may recommend a spinal injection to help reduce your back
pain. There are different types of injections that doctors specializing
in pain relief may use. For example, an injection of a corticosteroid
can help relieve inflammation that is causing the pain. Depending on the
kind of injection, your doctor may limit your number of doses per year
to avoid possible side effects.
14. Back Surgery
If a bulging disc is putting pressure on a nerve, your surgeon might
recommend a discectomy to remove some disc material. Or a laminectomy
might be recommended to decompress an area where there is pressure on
the nerves or spinal cord. Spinal fusion may be done to help stabilize
the spine. Like all surgeries, these carry risks and aren’t always
successful. So they should be options of last resort.
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