12 Things To Do On Your Own To Relieve Back Pain

Are you doing everything you can to reduce that pain in your back and neck? If you’ve had back pain for a long time, you will be familiar with some of these methods already. But if you have started experiencing back and neck pain recently, and are looking for some remedies, this post will help you in this regard. Following are some suggestions for self-care, some of which you can even easily do at home.

1. Ice

If the back pain is due to some injury, or you’re experiencing it after some activity, applying ice is one of the oldest and most effective methods to reduce the pain. Use an ice pack, or ice wrapped in a towel and apply on the sore area for about 20 mins. You can use it multiple times during the day.

2. Heat

Applying heat is considered one of the best ways to relax and reduce pain. Most health professionals recommend alternating between cold and heat therapy for best results. Heating pads, wraps, and hot baths are easy to use and inexpensive.

3. Get Moving

If you have pain in the back even walking around seems daunting, and all you want to do is stay in bed. Experts recommend that you should not stop performing you day-to-day activities even with the pain. Prolonged bed rest is said to stiffen the joints and muscles which ends up making the situation worse than it already is. In order to provide the back joints and muscles with the blood circulation they need to heal, keep moving about.

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5. Exercise and Physical Therapy

When the acute pain has subsided, start exercising. Exercise and physical therapy is necessary in all kinds of back and neck pain. These practices help heal the back pain as well as preventing it from recurring. Getting expert care is also essential in this regard, because performing exercises on your own without consultation might aggravate the pain instead of relieving it. Thus the importance of physical therapy cannot be underestimated, especially when the back is concerned.

6. Maintaining Good Posture

People usually forget about having a good posture and practicing good ergonomics when they’re on the go. Poor posture is one of the most common reasons for back pain that most people experience. Educating yourself on how to improve it is the first thing that you need to do. Poor posture can be attributed to a worn-out chair, an old mattress, prolonged sitting or travelling, lifting things that are too heavy improperly, or lifting and twisting at the same time. These innocent reasons can result in back pain and need to be addressed before considering any other treatments.

7. Diet and Nutrition

Having a healthy diet is a no brainer. If you eat a well-balanced diet and maintain your weight, it is bound to help improve the back pain. Obesity is another one of the common reasons for back pain. Being over-weight puts pressure on the spine and alters the normal posture, resulting in excessive stress and strain on the back. Losing weight is also necessary for the overall health of a person, and it prevents one from a lot of other ailments as well.

8. Quit Smoking and Alcohol

People who smoke are at a higher risk for developing back problems in the future. Smoking is not only harmful for the back, it is also bad for the heart and overall health. Try to quit smoking if you smoke heavily. Also reduce your alcohol intake, as that also makes a person more prone to ill health.

9. Rest Well

Using the right pillow and mattress that support the spine at all the right places is a must. During sleep, the muscles of the back also need rest and a good mattress will make sure of that.

10. Dealing with Depression

If you have had back pain for a long time, it is bound to get you low, distressed, anxious or depressed. The greater the pain, the more likely it is that the person will suffer from depression. Consider behavior therapy and practice positivity. Involving friends and family, or signing up for social support groups for help is also a good idea to relieve stress and anxiety, and to help keep yourself motivated.

11. Acupuncture

The mechanism of acupuncture is said to stimulate the nervous system. It is said to have pain-relieving qualities that might be useful in treating back and neck pain.

12. Massage

Who doesn’t love a good massage, especially when the back is hurting? Consider getting one when you have back pain. It has many health benefits, including helping sore muscles relax and heal by improving blood circulation, and improving flexibility along with movement.