Self-Care Interventions for Back Pain

You do not always have to go to a doctor for back pain. A lot of people suffer from this problem and for some, it comes and goes. If you are experiencing back pain, there are many things that you can do at home to lessen the pain. Most of the time, these works. If the pain lasts continuously for more than three days, that is when you should surely go to a doctor and get it checked out. For short-term pain, you can take some self-care steps at home.

1) Analgesics

Analgesics are useful for treating short-term back pain. They should not be used for longer than 10 days. When you go to a pharmacy, they will recommend an analgesic or an anti-inflammatory drug. Since pain is mostly due to inflammation, using NSAIDs can help in reducing or removing it completely.

2) Thermotherapy

Therapy at home is a great way to go. Most people know how to do it and it is very simple. You can make your own heat pack at home or buy an electric one. A heat pack helps to reduce pain, stiffness, and soreness in the back region. Make sure that you do not use the heat pack at highest setting since the temperature could be too high and might even burn you.

There are also heat wraps available in the market. They have discs made of iron powder in them. Over a period of 30 minutes, these headwraps start to give safe levels of heating to the patient. The temperature does not go to extreme, so that the patient stays safe.

3) The Spinal Backrack System

The most effective way to treat and prevent almost all types of back pain is to use the Backrack™ device. It’s a unique product designed to help you treat your back problems at home. Whether you have upper back pain, middle back disorder or problem in your lower back, Backrack™ works on the whole spine and eradicate the cause of pain through spinal decompression therapy. The device mirrors the natural curvature of your spine as you can see the image provided below:

Please click this link to learn about the Backrack™ spine treatment.

4) Stretching

When you suffer from back pain, it is very easy to get into the routine of just sitting in one place. Some people might not get out of bed because they think that stretching or doing some exercise will make their pain worse. Make sure you stretch during your long day job at the office desk. If you sit for hours, just get up and stretch every hour. This will reduce the likelihood of back pain. You can also do some stretching exercises to minimize pain in the lower back region.

5) Cold Pack

Just like a heat pack, a cold pack can also aid in reducing pain. To make a cold pack, put some ice cubes in a wet washcloth and place it on the area where you feel the pain. Keep it on your back for 15 to 20 minutes. You will feel much better after it.

6) Wear Low-Heeled Shoes

Women who wear high heels become victims of back pain because the heels place pressure on the back. Replace high heels with lower heels or flat shoes. Men should also replace their platform shoes with flatter shows to reduce stress on the lower spine.

7) Exercise

If nothing else works, gentle exercising would surely help as it keeps you flexible. You can sign up for a yoga class or do yoga at home to relax your body. Just make sure that are not doing strenuous exercise. The exercise you are doing must not cause more pain.


Author: Spinal Backrack