Back pain is becoming more and more common nowadays and it is not any more only the aged who are suffering from this problem. Back pain is becoming common even amongst the teenagers and people in their twenties. The number of people suffering from back pain in their middle age is also increasing rapidly. Back pain can be highly disturbing and it can hinder your normal life, hampering your life quality. Hence it is important to take all the measures in your capacity to relieve the back pain quickly. This article will provide you with the best tips to relieve back pain.
In case your back pain does not reduce even after following these measure and it seems to increase with time, it is best to visit a orthopedic to have a clear idea if you are having some serious other problems that might be causing the back pain. Read out the next tips and follow them to get relief from back pain,
Find the cause
This is the first thing that you need to do if you have suddenly started to experience back ache that is making it difficult for you to move efficiently. There can be many reasons of back pain, back pain is quite common during pregnancy, sudden back pain can also be caused due to sleeping in an uneven or too soft bed, sitting for long on your computer in an improper posture can also work as a reason for back pain. So, as soon as you notice back pain, try to point out the reason behind and eliminate it. If you are able to successfully point the reason and eliminate it quickly, then the back pain is most expected to ease on its own within a few days.
When having a back pain, giving rest to your back muscles can be highly helpful. Make sure that when you are sleeping your back is well-supported and is on a plain surface. When you are sitting on chairs, place a pillow behind your back, which will ensure better support for the back muscles and can be helpful to ease the pain quickly.
Avoid standing, sitting or sleeping too long
Standing for long, sitting for long or even sleeping for long without breaks can add to your back pain. So, when you are having this problem, make it a point to divide your time between sleeping, sitting and standing positions. Do not opt for any of the three for long hours. Even when you are sleeping make sure to change your posture in between. Being in the same posture for long can easily add to the back ache.
Opt for light stretching and exercises
When you are having a back pain it is best to stay away from heavy exercises or workout, but light stretching can be helpful to give your body the mobility it needs. Not moving your back at all is not certainly going to help, however, it is better to wait for the pain to become more tolerable before you start with the light freehand exercises and stretching that can help in easing out any muscle cramps that might be causing the pain.
Watch your weight
Have you recently put on a few extra kilos? Have you started to notice that your one month old jeans is giving you trouble to fit in well? If the answers to these questions are yes, then the added weight is surely the culprit here. Weight gain can put more stress on your bones and particularly on the back and the knees, which can work as the primary reason of back ache. So, if you have gained weight recently and you are having a back pain, the best option to ease the pain is to lose the gained weight quickly.
Get the right posture
According to the doctors, most of the complications of joints are caused due to improper postures. While sitting, standing or sleeping it is important to ensure that your body is in the right posture. If you are sleeping or sitting in a slightly tilted way, it can easily cause severe back pain. Sleeping with a pillow between your legs, which is a common habit for many, can also lead to an improper sleeping posture resulting into back pain. So, make sure to get the right posture no matter what you are doing.
Say bye to the high heels
High heels might look great on you, it can give you that perfect walk and also the right personality by adding few more inches to your height, but high heels are not certainly most comfortable for your back. Wearing high heels can be one of the common reasons of lower back pain. So, when you are having back pain, make sure to say bye to the high heels, no matter how dear they are to you. Wearing high heels can increase your back pain.
Check out for calcium deficiency
Calcium deficiency is very common amongst women, and lack of calcium in the body can make you prone to osteoporosis and other problems leading to loss in bone density. Calcium deficiency can cause weakening of the bones, which can work as a cause of back pain. So, if you are suffering from back pain that seems not to go away, start having a diet that is rich in calcium and iron, which are vital for bone health. However, before you take any supplements for these minerals, check out with our doctor first.
Get hot and cold compress
Hot and cold compress is suggested as one of the most effective treatments for getting rid of back pain. Compress your back with a hot water bag for 3-4 minutes and then replace the hot water bag for an ice bag. Continue the ice compress for 2-3 minutes and then again replace it with the hot bag. Continue this process for at least 20-30 minutes at a stretch, for at least 3-4 times in a day to get relief.
Take a painkiller medicine or apply a painkiller ointment or spray
Taking a painkiller pill is one of the most common things we do to fight with back pain. There are also some muscle relaxants that might be actually helpful to ease back pain quickly. However, the effects of these medicines are never stable for long and you might need to repeat the dose. In that case, make sure to talk with your doctor about the medications you are taking. Painkiller ointment and sprays are used topically, and they ease the sensation of pain for the time being. If you need quick relief from back pain, these painkiller sprays and ointments can be very effective, however, they give relief only for a minimum span of time.
If your pain seems not to ease even after following the above measures, it is best to talk with your doctor. Physiotherapy can be an effective way to cure back pain but you should start with it only after having a talk with your doctor and ensuring that there are no other reasons like bone displacement or hair cracks that is causing the pain.