Content

• To step
• Method 1 of 4: Relieve back pain immediately
• Method 2 of 4: Treat chronic or severe back pain
• Method 3 of 4: Avoid back injury
• Method 4 of 4: Relieve back pain with holistic medicine
• Tips
• Warnings

Back pain can be quite uncomfortable, but usually goes away after a few weeks of self-care. However, once you have had back pain, it is likely that it will recur. Back pain can be caused by heavy work or sudden uncoordinated movements that overstretch muscles and cause cracks in spinal discs. Arthritis, osteoporosis, and curvature in the spine can also cause back pain. Treat minimal back pain with stretching, light movement, heat, and over-the-counter medications. If you experience severe and long-term lower back pain, see your doctor and work out a treatment plan.

To step

Method 1 of 4: Relieve back pain immediately

1. Immediately apply ice for pain in your back. Shortly after the injury, ice can help reduce inflammation. Use an ice pack, a bag of frozen vegetables, or a frozen towel to treat your back for the first 24-72 hours of your injury. Then switch to heat.
   • Apply cold therapy for 20 minutes at a time.
   • Do not apply cold therapy for more than 10 times in 24 hours.
   • Place a cloth between your skin and the ice.
2. Apply heat later in the treatment. After the initial period of cooling your injury, you will apply heat. Heat stimulates blood flow and promotes healing.
   • Make or buy a warm compress. Electric heating pads, thermos, heated gel packs and saunas can all be helpful.
   • Both dry and moist heat can be applied.
   • Do 15-20 minute sessions for minor injuries, and up to two hours at a time for more severe pain.
3. Take over-the-counter anti-inflammatories. You can try the recommended doses of any kind of over-the-counter anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen. If these are not effective in relieving the pain, consult your doctor for a prescription.
   • If you are taking other medications and are concerned about interactions, consult your doctor before taking any prescription medication.
4. Stretch. Once the pain has subsided, try some simple stretching exercises at home. The same stretches don't work for all back pain, so only do those exercises that make you feel like they relax your muscles and relieve pain.
   • Lie on your back on the floor. Slowly bring one knee to your chest. Hold it there for a beat and then slowly lower your leg back to the floor.
   • If your back hurts when you bend it forward, try stretching it in the other direction.Lie on your stomach and push yourself up on your elbows.
   • If that feels good, place your palms on the floor and slowly straighten your elbows, pushing yourself up off the floor. Keep your pelvis on the floor.
   • If a stretch is painful, stop doing it until you have talked to your doctor.
   • Consult a chiropractor or your doctor for more information on proper stretching exercises.
5. Get some light exercise. While you may need to lie on the floor for some time, rest is generally not a recommended remedy for back pain. Better to keep doing your regular routine as much as you can. Stop any activity that is too painful.
   • Take walks, stretch, and get some exercise.
   • When you need to rest, lie on your back on the floor. Elevate your knees with pillows for more comfort.
6. See your doctor if the pain is severe or lasts a long time. If the back pain does not ease after a few days, see your doctor. Back pain from a fall or other physical injury requires an X-ray and other medical attention. If the pain is severe and does not improve with rest, see your doctor even earlier. Seek immediate medical attention if the pain is accompanied by numbness and / or tingling.

Method 2 of 4: Treat chronic or severe back pain

1. Have your doctor examine you. Your doctor will look at how you move and check in several ways to see if you can sit, stand, walk, and lift your legs. You will be asked to rate your pain on a scale from 1-10. Depending on your symptoms, your doctor or chiropractor will order any number of tests, including:
   • An X-ray.
   • An MRI or CT scan.
   • A bone scan.
   • A blood test.
   • A nerve exam.
2. Take prescription painkillers. For severe pain and inflammation, your doctor may prescribe muscle relaxants, external painkillers or narcotics. Always take it as prescribed.
   • If you are concerned about the addictiveness of pain relievers such as codeine or hydrocodone, ask your doctor about alternatives. Gabapentin and naproxen may provide similar pain relief, but without the risk of addiction.
   • If you have been prescribed a medication, you may not be allowed to take certain types of over-the-counter medications in conjunction with the prescription, especially if you are taking anti-inflammatory drugs.
3. Ask for physical therapy or see a chiropractor. Chiropractic and physical therapy can be effective treatments for back injuries. Physical therapists and chiropractors can relieve your pain with adjustments, ultrasound therapy, electrical stimulation, and other techniques that are not available at home.
   • Learn stretching exercises from your physical therapist or chiropractor and follow their instructions for home treatments.
   • Make sure your doctor refers you to a reputable physiotherapist or chiropractor. Make sure the doctor is kept informed of your treatment.
4. Ask for a modified stretch and stretch. Your physical therapist or chiropractor can recommend certain exercises and positions for self-care. Do this as directed. Don't rush the exercises: move slowly so that your muscles have a chance to relax.
   • Not all back pain responds to the same stretching exercises. Doing the wrong stretch can make your injury worse.
5. Consider steroid injections. Your doctor can give you a cortisone or anesthetic injection in the area around your spinal cord. This will reduce inflammation around the nerve, which can significantly reduce your pain. However, the effects only last for a few months, and the procedure cannot be repeated too often. Discuss the risks and benefits with your doctor.
   • Your doctor can recommend a steroid injection so that you can be treated by a physiotherapist.
6. Discuss the possibility of surgery with your doctor. Surgery is rarely required for lower back pain and has not been proven effective. As a last resort, in case of severe pain or increasing weakness, it may be considered.
   • Your doctor may recommend surgery if you have a structural problem, such as a narrowed spine or a severe hernia.

Method 3 of 4: Avoid back injury

1. Learn to lift properly. Don't lift things from your back. Instead, stand close to the thing you want to lift. Turn your body towards the object to be lifted (and not twisted). Tighten your abs, stand wide and bend your knees. Do not make sudden movements while lifting, and do not turn or bend sideways.
   • Lift heavy weights with your arms outstretched and chin retracted.
2. Improve your posture. Try to sit and stand in a relaxed position. Imagine a thread lifting your head from the crown. Stretch your neck so that the weight of your head is fully supported. Turn your shoulders back slightly and relax. Tighten your abs so that they support your spine.
   • If you have to stand for a while, relieve pressure on your lower back by placing one foot on a stool. You can also rotate your ankles, one foot at a time, to relieve pressure on the lower back.
   • If you need to sit for a long time, do this with your legs and arms parallel to the floor. Sit back in your chair for support. Place your feet flat on the floor.
   • Change positions regularly to avoid overloading your muscles.
3. Strengthen your core muscles. Lack of movement can lead to weak back muscles, which in turn can lead to injury. While the strength of your core muscles may not necessarily be linked to the risk of lower back injury, there is some evidence to support this connection.
   • Do core stabilization exercises, such as the plank, side bridge, and supine bridge.
   • Balance exercises, such as standing on one leg, can also strengthen your core muscles.
   • Do leg jumps and springs, as well as regular strength exercises such as lunges, squats, and hamstring curls.
4. Be aware of your stress. If you have lower back pain, your attitude towards it can affect your recovery. Stress, worry, anxiety, and depression can make it more difficult to recover from a back injury. Anxiety in particular can worsen your experience of pain.
   • Mindfulness is incredibly effective in improving the experience of back pain. Consider classes in mindfulness-based stress reduction.
   • Cognitive behavioral and self-regulatory therapies can help. Ask your doctor to refer you to a qualified therapist.

Method 4 of 4: Relieve back pain with holistic medicine

1. See an acupuncturist. Acupuncture is a form of traditional Chinese medicine. This uses long, sterilized needles that are inserted into the most important points of your body. Acupuncture is effective in the treatment of many forms of pain, although studies have not been able to clearly identify its most effective application. It is just as safe as other forms of medicine as long as the needles are sterilized and the acupuncturist is experienced.
   • Find a licensed acupuncturist.
   • Try acupuncture with chiropractic and physical therapy.
2. Get a good massage. Back pain caused by muscle tension or overuse can be relieved by massage. Let your masseuse know where you are in pain and indicate when the massage feels painful or wrong.
   • The body compensates for pain with the help of other muscles that are usually not used. These muscles become sore and feel tight, and massage can relieve some of this tension.
3. Go to yoga or pilates. Taking a course with an experienced yoga or pilates teacher can be an excellent way to strengthen and relax your back muscles. Some forms of yoga will be better for your back than others. Ask your doctor or physiotherapist for advice.
   • When you stretch, stop if you feel pain or if it doesn't feel right. Some of the exercises you will have to skip or adapt to your specific injury.

Tips

• Back pain treatment is an ongoing process, and you should continue the treatments even after the pain has subsided to avoid relapse.

Warnings

• Back pain and neck pain caused by a car accident, especially those involving whiplash, should be treated immediately by a professional.
• If you have severe pain or injury, such as being unable to move after lifting something heavy, seek immediate medical attention.