There are a number of reasons you might be suffering from back pain – sports injury, period pains, pregnancy or just the general aching of old bones. If you have been suffering from severe pain for a long period of time then you should consult with a doctor or you might need a referral for chiropractor if you are struggling to manage it yourself. However, if you have some occasional twinges to deal with or perhaps you spend a lot of time sitting at a desk and need some relief at the end of the day, then here are some of our best tips for how you can manage back pain at home.
Manage the pain in your sleep
Getting a good night’s sleep is a great cure for many ailments, both physical and mental. To help you sleep better and reduce the recurrence of back pain, try sleeping on your side with a pillow between your legs to keep your spine in a neutral position and relieve any strain on your back. If you have to sleep on your back, then place a pillow under your knees. A good firm mattress is necessary if you deal with back issues. Alongside sleep adjustments, using muscle tape can offer extra support during the day and also at night during sleep. These elastic sports tapes are designed to help relieve pain, reduce inflammation, and support muscles and joints without restricting movement. Applying muscle tape during daily activities can help prevent added strain, making it easier to stay active and recover comfortably, especially when paired with proper rest at night.
Exercise and stretches
Simple stretches or back exercises can work wonders for relieving your pain and can be done as often as you need. Sometimes the best thing you can do for back pain is to keep moving as your back can seize up if you treat it by resting. Try to continue your daily activities as much as possible and perhaps take over the counter painkillers to help get you through it (be careful and do not push yourself too hard, consult a doctor if the pain is extreme or persistent).
Exercising such as yoga, swimming and Pilates are the best for helping keep your back strong without putting strain on your spine or your joints – they provide a gentle but intense workout for your whole body. If you maintain your physical health, then you will have fewer instances of back pain.
Hot and Cold
You have likely heard contrasting advice for what is best to treat back pain – heat or cold. The truth is the best treatment is simply whatever works for you. You can try a hot water bottle, or a heat pack applied to the area where you are feeling the pain or a hot bath to rest sore muscles. Alternatively, an ice pack or a bag of frozen vegetables (wrapped in a towel to prevent ice burn on your skin). Finally, the other option is to alternate between hot and cold. Hot and cold compression packs can be found at most chemists or pharmacies.
Medication
There are two main types of over-the-counter medications that can be used to treat back pain – nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. NSAIDs like aspirin and ibuprofen help to relieve swelling and tenderness whereas acetaminophen like Tylenol does not relieve inflammation. So, know which medication to reach for when you start to feel pain. As always, consult your doctor or your pharmacist for more information.
