Did you know that almost 50 million adults in the U.S. suffer from chronic pain? Almost 19.6 million suffer from more severe chronic pain.
Further studies also suggest that chronic pain occurs more often in women, the elderly population, and poor individuals. Pain can affect all areas of a person’s life, including work and social life. Chronic pain can make it difficult for individuals who suffer from it from maintaining their day to day activities.
If you suffer from back pain, simple life activities can get pretty difficult. Keep reading to learn some tips for lower back pain that can help you manage the pain and get back to your life.
1. Pay Attention to Your Posture
One of the simplest tips for back pain you can follow is to pay attention to your posture as you work or sit somewhere. Bad posture is a major contributor to back pain, and correcting it can help alleviate some of the pain you’re feeling.
If you work at a desk, make sure you’re keeping your back straight. While this might seem uncomfortable, it can help you maintain a good posture and prevent back pain. If you do a lot of lifting, you must do so with your knees and never by bending your back; this can lead to a lot of back pain that could’ve been prevented.
2. Ice and Heat Work Great
A great way to get rid of lower back pain at home is by using ice and heat on your back. Ice can help reduce inflammation in the muscles and can help rid you of the pain in your back, always make sure to ice in intervals of 20 minutes.
After two days of icing, you can try to use heat for your back pain. The heat will relax the muscles in your back and will reduce pain. Try these methods for a couple of days to see if they reduce or alleviate your back pain.
3. Pain Relief Medication
Something common on the list of back pain tips includes using pain relief medication. There are many over the counter medications that can help relieve inflammation and help you temporarily manage your pain. You should always talk to your doctor before taking any new medicines.
Your doctor may also prescribe pain medication if the pain is too intense for over the counter medicines. Always remember to inform your doctor and pharmacist of any other medications you may be taking, even if they are over the counter.
4. Find Comfortable Shoes
The problem and the solution to your lower back pain can often be found in the shoes you wear. If you like to wear heels often, these can actually be causing your back pain.
One solution is to wear a lower heel or try switching to flats every once in a while. If you wear heels to work, leave your house with sneakers on and switch into your heels when you arrive at work.
5. Visit a Lexington Chiropractor
One great way to help alleviate the pain in your lower back is to visit a Lexington chiropractic office. A chiropractor can offer solutions that will help you manage your pain so that you can get back to your daily activities.
The chiropractor will typically perform a lower back adjustment which will help relieve the pain in the muscles and joints in your back. Visiting one of our chiropractors can be the solution you’re looking for.
6. Stretching Can Do Wonders
One of the best things you can do for your muscles and joints is to stretch them on a daily basis. Stretching exercises can help you manage your back pain. Stretching and moving the muscles can also help prevent future damage and pain.
Practicing yoga is a great way to do different kinds of stretches for your back. If you’re sitting for most of the day, a simple solution is to get out of your chair every 20 minutes and stretch backward to alleviate the stress on your lower back.
7. Stay Active
While rest is important, staying active is equally as important for your well being and general health. Staying active is also one of the best back pain relief tips you can get.
Any rigorous activity should be avoided if you deal with back pain, but exercises like swimming and walking can help you manage your pain. Working on exercises that support your back muscles, once your back pain has subsided, can help prevent pain from occurring in the future.
Staying active can help you achieve a proper weight. Being overweight or obese is not only bad for your general health, but it can also put a strain on the muscles in your lower back and cause you pain.
8. Try Getting a Massage
There’s nothing more relaxing than getting a massage. A massage can help relax your muscles and help decrease the pain in your back.
A massage can help relieve the tension you’re feeling in your lower back, often the culprit for what’s causing your pain. Try getting a massage at least once every week and see if this helps you manage your chronic back pain.
9. Change Your Mattress and the Way You Sleep
One of the best tips to help with back pain is to consider changing your mattress. If you have a mattress that’s over ten years old, this could be causing your back pain. When dealing with back pain and searching for a mattress that won’t worsen the pain, a mattress with medium firmness is the best choice.
Another thing to consider is the position in which you sleep. A good sleeping position is on your side; you can also try placing a pillow between your knees. Never sleep on your stomach if you suffer from back pain.
10. Try Acupuncture
Another practice you can try to help alleviate your lower back pain is acupuncture. Acupuncture works by targeting the nerves in your back and reducing inflammation in the joints, inflammation that’s often responsible for the pain you feel. Try going to a couple of sessions to see if you notice a reduction in pain.
Tips for Lower Back Pain That Can Help You
Any kind of pain can prevent you from fully living your life. The tips for lower back pain listed above can help you feel better so you can get back to your life.