8 tips to help ease your back pain

Exercise and FitnessJUNE 07, 2022

By Cultivating Health

Back pain is one of the most common reasons people visit the doctor. Most Americans will experience lower back pain at some point in their life. The reasons vary, from acute sprains from sports injuries to longer-term diseases caused by a variety of factors.

Here are eight tips to ease some pain and keep your back healthy:

1. Strengthen your core muscles. Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do a couple of simple core exercises.
2. Stretch daily. Many back problems are caused by tight muscles. If your back muscles are tight, they put added stress on your entire spine, including your joints. Get into a habit of daily stretches to promote your spinal health.
3. Avoid sitting with poor posture. If your sitting posture is poor, the discs in your lower spine are loaded even more than when you’re standing. If you must sit for long periods of time, remember to get up and walk around every so often.
4. Take walks. Walking is a very safe and good exercise. Brisk walking at work or outside will help you to maintain a healthy weight and keep pressure off your back.
5. Lift correctly. When you lift something heavy, it’s very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone.
6. Reduce pressure on your back when you sleep. Sleeping flat on your back puts pressure on your spine. Elevate your knees slightly by placing a pillow under them. If you’re a side sleeper, put a pillow between your knees to reduce pressure on your back.
7. Watch your weight. Extra weight puts a strain on your back. In order to deal with extra weight, your spine can become tilted and stressed unevenly. The back may lose its proper support and develop an unnatural curvature of the spine over time.
8. Quit smoking. Smoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to osteoporosis, a condition where bones become weak and brittle.

Even with the best prevention, back injuries can happen and interrupt daily life to the point where intervention is necessary. The UC Davis Spine Center can help with your spine wellness and pain care. When surgery is necessary, our highly experienced neurosurgical and orthopedic surgical teams have the most advanced technology to offer the right surgical treatments. For information, including clinical trials that are enrolling participants, check out the UC Davis Spine Center.

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14 Ways to Relieve Back Pain

Medically Reviewed by Sabrina Felson, MD on February 10, 2023

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.

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.

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.

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.

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.

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. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases — but it takes time.

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.

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. Wrap the ice pack in a thin towel to protect your skin. 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.

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 can help relieve structural problems of the spine and restore lost mobility.

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.

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.

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.

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.

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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David Fish, MD, MPH, associate professor of orthopedics, David Geffen School of Medicine, University of California-Los Angeles.

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Emergency tips for back pain (back, neck, lower back)

PUNCH. RECOMMENDATIONS FOR PUNCH

Backache – acute pain in the spine, mainly in the lumbar region. Backache is often associated with an awkward movement, a fall, a sharp excessive load. The main article on the topic “backache” is “Lumbago (backache, backache, acute sciatica)”.

RECOMMENDATIONS WHEN PUNCHING

As soon as you “shoot through”, do the following to reduce pain:

1. Taking into account contraindications, take a non-narcotic analgesic, for example, Ketanov or Movalis.
2. If contraindicated, take a non-steroidal anti-inflammatory drug such as Arcoxia or Aertal.
3. If contraindicated, take a diuretic, such as Furasemide.
4. Anoint the sore spot with an anesthetic gel, for example – Fanigan-fast-gel, Diklak-gel, Fastum-gel or glue Olfen patch on the sore spot.
5. It is extremely important to be at rest in a comfortable and least painful position before visiting a doctor.
6. Completely eliminate (or at least minimize) physical activity.
7. Immobilize (immobilize) the affected spine as much as possible:

• in case of a lumbago in the cervical spine, it is advisable to wear a clothing corset (bandage) or put a cotton-cardboard splint on the neck, as in case of injury;
• in case of a lumbago in the thoracic spine, bandage the chest tightly, as in case of a fracture of the ribs.
• for pain in the lumbar spine:
• it is advisable to wear a special medical fixation belt (corset) for the lumbar spine with fixation plates;
• Spread a blanket on the floor and lie down on the floor. If the above belt (corset) is not available, you can put a small roller under the lower back.

Take the least painful position. Basic comfortable postures (see pictures):
(1) lying on the back with a roll under the knees from 1-2 folded blankets;

(2) lying on the sore side with bent leg;

All the above recommendations will help alleviate the condition, but not eliminate the cause! To eliminate the cause of the lumbago, you should contact a qualified chiropractor (chiropractor). Learn more about manual therapy.

Seek help only from a qualified doctor – unskilled or incorrect manipulations can significantly worsen the condition and lead to complications and injuries!

Take a simple test: stand next to a mirror and look at yourself – is your figure deformed by the “pain relief pose”? If so, don’t delay your appointment with your doctor! The longer you endure, the longer and more difficult the course of treatment will be, and even more expensive (you will have to attend more treatment sessions with longer treatment procedures).

RECOMMENDATIONS FOR BACK PAIN (SPINE PAIN)

RECOMMENDATIONS FOR BACK PAIN (SPINE PAIN)

At home, to relieve back pain (spine pain), we can advise you a number of simple recommendations:

1. Considering contraindications, take a non-narcotic analgesic, for example, Ketanov or Movalis.
2. If contraindicated, take a non-steroidal anti-inflammatory drug such as Arcoxia or Aertal.
3. If contraindicated, take a diuretic, such as Furasemide.
4. Anoint the sore spot with an anesthetic gel, for example – Fanigan-fast-gel, Diklak-gel, Fastum-gel or stick Olfen plaster on the sore spot.
5. It is extremely important to be at rest in a comfortable and least painful position before visiting a doctor.
6. Completely eliminate (or at least minimize) physical activity.
7. Immobilize (immobilize) the affected spine as much as possible:

• in case of pain in the cervical spine, it is advisable to wear a cervical corset (bandage) or put a cotton-cardboard splint on the neck, as in case of injury;
• for pain in the thoracic spine, bandage the chest tightly, as for broken ribs;
• for pain in the lumbar spine: it is advisable to wear a special medical fixation belt (corset) for the lumbar spine with fixation plates; Spread a blanket on the floor and lie down on the floor.

If the above belt (corset) is not available, you can put a small cushion under the waist.
Take the least painful position.
Basic comfortable postures (see pictures):
(1) lying on the back with a roll under the knees from 1-2 folded blankets;

(2) lying on the sore side with bent leg;

The above measures do not eliminate the cause of back pain, but only alleviate the patient’s condition. The main cause of back pain is the presence of a disease of the spine in an acute or subacute form (stage).

BACK PAIN PREVENTION (SPINE PAIN)

To help prevent back pain (spine pain), we recommend that you read How to Sit Properly, How to Stand Properly, How to Lift and Move Weights Properly, and How to Lie and Sleep Properly. Also, it is equally important to know how the spine functions (see the article Structure of the Human Spine).

TREATMENT OF BACK PAIN (SPINE PAIN)

To quickly eliminate back pain (spine pain) and treat the disease that caused back pain, you can contact our medical center.

Since 2003, our medical center has been treating diseases of the spine and pain in the back (spine), which are the main manifestations of diseases of the spine. To eliminate pain in the back (spine) and treat diseases of the spine, chiropractors (manual therapists) of our center use a non-traumatic method of non-surgical treatment.

The course of non-surgical treatment of back pain (back pain) in our center is 3-15 complex treatment sessions (depending on the cause of pain and the stage of the pathological process). The frequency of visits to our center during course treatment is daily or every other day. It is possible to relieve acute pain and significantly improve the condition in 1-3 treatment sessions.

In the treatment sessions, the complex uses: manual therapy, therapeutic massage, physiotherapy, drug therapy and other non-surgical treatment methods.

In the process of treatment, it is necessary to observe the most sparing regimen for the spine, and to the maximum exclude physical activity during the course of treatment and at least a few days after the end of the course of treatment!

The recommendations of the attending chiropractor (chiropractor) should be taken very seriously. Sometimes the patient needs additional external fixation of the spine . In this case, after a complex treatment session and manual therapy procedure (correction of the spine, reduction of the vertebrae), the patient is recommended to wear a special medical fixing belt (corset).

As you feel better, carefully follow the advice of your chiropractor (chiropractor). Do not think that after a session of manual therapy and removal of an acute pain syndrome, you are immediately cured! This is just the beginning: the pain has gone, but the disturbed muscle tone and instability of the spine remain. If you are treated according to the principle “once – and it’s done!” It’s a charlatan’s technique. A serious doctor after relieving the pain of an acute period will definitely recommend further treatment.

what to do in case of acute back pain”

Dr. Ivanov knows what should be in the first-aid kit at home if you suddenly “shoot through” your back

back that does not allow straightening. How to relieve this unbearable pain if there is no doctor nearby? In his new article, Dr. Alexander Ivanov gives an algorithm of actions for acute back pain and tells what medicines should be in every home medicine cabinet in such a case.

“Many people, especially in old age, have so-called lumbago – a very severe sharp pain in the back that does not allow to straighten up”
Photo: pixabay.com

PRACTICAL ADVICE

In this article, I do not call for self-treatment, but give practical advice that will help you when you suddenly “shoot through” your back, and the doctor is not around.

SET UP AND TAKE A COMFORTABLE POSTURE

After the onset of acute back pain, give rest to your body, try to move less. During an acute period, movement can increase pain. If your lower back is stuck, lie on your back, bend your knees and put pillows under your knee joints – this way you will reduce the tension of the sciatic nerve and pain. Sometimes the “lying on the stomach” pose can bring relief, you can also put a pillow under the stomach – this way you will reduce the deflection in the lower back and muscle tension.

GET OUT OF THE BED SLOWLY, WITHOUT JERKS

To do this, first roll over on your side, bend your knees, move your legs over the edge of the bed and immediately push your hands slightly off the bed and sit up. The weight of the legs under the influence of gravity helps to squat without tension in the muscles of the back. The loin is straight. You should lie down in the same way, but in reverse order.

USE A BODY

To reduce local movement in the back and exacerbate pain, you can use a semi-rigid corset, but not more than three or four hours a day! I recommend keeping it in your first aid kit.

“To reduce pain, you can use anti-inflammatory ointments or pepper patch”
Photo: pixabay. com

… AND OINTMENTS AND PEPPER PATCH

Anti-inflammatory ointments or pepper patch can be used to reduce pain. The latter has proven itself well, it contains a substance from red capsicum – capsaicin, which has a pronounced anti-inflammatory effect. You must first degrease the skin and stick the patch for 5-7 days.

An alternative to a patch may be an anti-inflammatory ointment, such as Diclofenac Gel or Fastum Gel. These ointments and gels must be in everyone’s first aid kit.

APPLY AN ICE COMPRESS

If the patch and ointment are not available, you can make a cold compress – apply an ice pack to the painful area. You need to act with cold for 10 minutes. As practice shows, such a compress anesthetizes well, it can be done several times a day.

APPLICATORS WILL HELP

To relieve muscle tension in the acute and subacute period of pain, use the Kuznetsov needle applicator or any of its equivalents. It is necessary to act on the painful area for at least 20 minutes in order to get a relaxing effect. Place the applicator on a flat and firm surface and lie down on top of it. It is desirable that the impact of the needles be directly on the skin, without clothing. The first 3-4 minutes may be mild discomfort, which quickly disappears.

“Everyone should have anti-inflammatory drugs (NSAIDs) in their first aid kit”
Photo: pixabay.com

WHAT MEDICINES YOU CAN TAKE

Everyone should have anti-inflammatory drugs (NSAIDs) in their first aid kit, for example, Nise, Nimesil, Meloxicam. These drugs should be used with caution due to their toxicity and side effects. Follow the doctor’s instructions and recommendations, as there may be contraindications. Medicines should be resorted to if, as a result of the above measures, the pain syndrome has not decreased.

GO TO A DOCTOR

In any situation, see a neurologist or osteopathic doctor as soon as possible to find out the cause of the pain and make a diagnosis. Proper treatment will help to avoid exacerbations in the future.

DO NOT DO DURING THE ACUTE PERIOD

1. Massage, as this will increase swelling and pain. Light massage is indicated only in the subacute period.

2. Warm up in a bath or sauna. Warming up can increase swelling and pain in sciatica, but with muscle pain it will help to remove it. Since you do not know exactly the cause of the pain, it is better not to experiment.

3. Move through pain. With inflammation and swelling, movement can exacerbate the process and increase pain. Bed rest is indicated. It is better to take sick leave for two or three days than to go to work through pain and then get a complication.

WHAT SHOULD BE IN A HOME AID KIT

oks, etc.)

2.