Dealing with Back Pain: Treatment and Prevention

It’s a well-known fact that three out of four people have suffered a period of back pain at some point in their lives or have had repeated episodes.



The pain may be severe or mild, suddenly creep up or build up gradually. Whether it was brought on by a nerve or structural problem, arthritis or bending the wrong way, back pain can be very frustrating. You are not alone in this battle as it is one of the most common reasons for booking a doctors’ appointment or call out of work. One of the world’s leading causes of disability has also been identified as back pain. Most people have the habit of dealing with back related issues themselves sometimes with the aid of simple medication or a visit to their doctor. Sometimes MRIs, CT scans, and even blood tests are not enough to determine or pinpoint the exact cause of pain.

Treatments depend on the location and severity of the pain and for how long have you been hurting. It may be simple or complex and also depend on whether the pain is muscular or structural. But it’s safe to say that in most cases you’ll likely begin with home-based, conservative remedies before you move on to calling your doctor.



You should seriously consider just easing off for once if your back pain has just begun. Most of the times episodes related to back pain resolve themselves in about four to six weeks. Sometimes it’s best not to pursue any extreme treatment as that could cause more complications. We understand that the idea of waiting for over a month or the pain to die down may feel miserable but in the long run that may be what’s best.

Why back pain shouldn’t be ‘remedied’ with painkillers

An anti-inflammatory drug can quickly help ease the pain you’re going through. But in the long run these drugs can lead to gastrointestinal problems, so consult a doctor if you feel you may need them for more than 10 days.



Sometimes you have to switch between ice and heat to get rid of the pain. Break out that ice pack or maybe a bag of frozen beans will also do the trick. For the initial 48hours, use the ice pack for a 20-minute session, multiple sessions per day. After the first two days switch the ice pack with a heating pad and repeat the same with the 20-minute sessions. It is a known fact that localized cooling reduces blood flow to that particular area and shuts down capillaries which ease the swelling. The nerves’ ability to transmit pain signals is also thwarted by the cold.

To remedy certain trouble you have to work your way from the ground up. A recent study showed that women whose feet roll inward while walking may be prone to lower back pain. A study also indicated that remedying the problem with orthotics may also help.

Your bed can make the biggest difference

Have you ever considered the fact that maybe your bed has an average lifespan too? If a mattress is more than 6 to 8 years old or is sagging significantly then it’s definitely time for a change. Another fact that recent studies have shed light on is that sleeping on a firm mattress may not be the best idea when you consider your back. Studies over recent years have proved that people who sleep on the medium-firm mattress are at a lower risk of ending up with back pain that the ones who use firm beds.



Periodically standing up, walking and gentle stretches at your desk can go great lengths in stabilizing your spine and prevent muscle imbalances up to a great extent. Yoga also works wonders on your spine and a lot of studies have shown that it can reduce the risk of lower back pain.

Do my thoughts matter?

Sometimes the thoughts floating around in your head could be making the lower back pain worse. Catastrophising, fear, and anxiety can amplify the pain. When people start thinking they may never get better they also hinder the recovery process. We are wired in such a way that our brain may translate panic into actual pain. You can recognize and refrain from negative thoughts with the help of cognitive-behavioral therapy. Something as simple as deep breathing can help as well. Once you accept that the pain does exist and you will, in fact, get better, then the recovery truly begins.

[caption id="attachment_27763" align="aligncenter" width="2000"]Illustration of six yoga poses to relieve lower back pain[/caption]

You may be taught exercises to rectify any imbalance that may have brought on the pain and how to manage your back pain by a physical therapist. Depending on various factors like severity and causes your therapist may also use techniques like electrical stimulation, ultrasound, and active release therapy.

A detailed study in 2013 stated that acupuncture may provide more relief than painkillers. Acupuncture has remedied symptoms of back pain much better than other stimulated treatments (including anti-inflammatory drugs) in a study of more than 1,100 people. Inflammation around joints is reduced and the needles begin to change the way our nerves react.

‘Massage’ the pain away

A relaxation massage will work the same wonders as a structural massage. Having a backache is a great excuse to get a rub down. Studies saw improved symptoms just after 10 weeks of relaxation massage. Patients were able to get through the day with less pain medication and were able to perform their daily chores more easily as compared to the patients who just got regular care.

The light at the end of the tunnel

Even though back pain can be extremely frustrating and can be a nightmare for most people, surgery is the last option you should consider. To get rid of the pain and the stress going under the knife may sound like the easiest and quickest solution to bring relief but in all honesty, very few people actually, require surgery to manage and recover from their back pain. All it takes is the will to get better and the required period of rest and you will be on the path to recovery faster than you will know it.

---

Author Bio:

Claire Penny: Backchairs Direct offers workplace ergonomic solutions, including Orthopedic Office Chair , furniture and other posture improving accessories. Claire supports Backchairs Direct with their marketing and sales. She enjoys the study of ergonomics and understands the benefits a correct seating solution can bring to the user.

---