Top Tips to Control Back Pain
Back pain is one of the most common health problems in the United States - some 50 percent to 80 percent of adults have had back pain at some time, and 10 percent of all Americans have back pain in a given year. Back pain can occur at any age in both men and women. Back pain affects 50 to 80 percent of people in the U.S. at some point in their lives.
With some simple self-help tips one can easily manage back pain.
Hydrotherapy
Hot and cold water treatments are helpful for treating back pain. These treatments can be done as often as required. Take two bowls of water - one hot and one cold. Fold two towels, and dip one in the hot water. Wring it out tightly and place it over the painful area for three minutes. Then, do the same with the cold water for one minute. Keep repeating this for about 20 minutes.
Massage
Massaging by a professional therapist, a family member or a friend can relieve backache. Lie on your front on a firm surface. Or sit leaning over the back of a chair. Ask your partner to use deep stroking movements up the muscles on both sides of the spine and small circular strokes using tips of the fingers around shoulder blades and buttocks. Massage on lower back and buttock muscles reduces muscle tension and pain. Do not massage over the vertebrae. Massage either side working upwards and outwards with stroking movements. In case of areas of tension or 'knots', use circular movements to relax the muscles.
Exercise
Exercise helps a lot in some cases of backache. However, if exercise makes your back worse and causes negative effects it is not advisable to do it. Swimming, yoga or gentle stretching can make your back muscles strong without causing any strain, and can prevent its occurrence. Consult a fitness expert to get guidance and support regarding the exercises that can relieve stiffness and muscular pain, and strengthen your spine.
Relaxation
Here is a relaxation routine to control your back pain. Lie on your back supporting your knees with a pillow or bolster. You can also put a thin pillow or rolled-up towel under the small of your back. Experiment with this position until you feel comfortable and of your pain. Close your eyes, and observe how your body feels. Keep your attention on each part of your body, starting from the tips of the toes and finishing with your face and eyes. Consciously relax every part of your body. This whole process may take at least 10 minutes. If you are not able to relax, get help from relaxation tapes, meditation or biofeedback.
Useful Medications
Apart from the above normal do-it-yourself procedures the following techniques and medications can relieve your pain.
- Anti-inflammatory drugs or muscle relaxants, along with physiotherapy
- Traction
- Wearing a collar
- Surgical corset
- Back pain surgery
Apart from the above professional techniques osteopathy and chiropractic also help you through massage, ultrasound, and manipulation. Alexander Technique improves your posture and reduces your pain. Acupuncture is also very effective in reducing back pain.
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