We’ve all been there…ouch. Whether you’ve
injured yourself by exercising incorrectly, lifting something a little too
heavy, or just woke up with an inexplicable ache, most everyone can relate to
how excruciating it can be to have back pain.
According to WebMD, approximately 22 million
Americans pay a visit to a chiropractor every year, with 35-percent visiting
specifically for back pain. This figure shows how vulnerable our bodies can be,
and how susceptible the back is, since it often bears the load of many of our
daily activities.
Sometimes, backaches just require a period of
“taking it easy,” wherein we allow our bodies rest and recovery. At
other times, the injury might be more significant, requiring taking things a
step further to get back into tip-top shape.
If you’re stricken by this problem that can
range from mildly annoying to absolutely debilitating, consider these five ways
to relieve lower back pain.
First,
Start with the Tried-and-True Remedies
On the front lines of initial treatment for
dealing with lower back pain are the obvious medications generally suggested
for pulls, strains and simple injuries: Over-the-counter painkillers. Ibuprofen
(Motrin, Advil) and naproxen (Aleve) are the most commonly suggested sources of
relief. Combined with using cold (ice pack or a package of frozen peas) applied
for 20 minutes or so for the first 24 hours following arrival of the pain, many
cases of lower back pain disappear without further intervention.
When
Your Lower Back Pain Requires More
According to Prevention magazine, the right
time to consider prescription medications for back pain is after four-to-six
weeks have elapsed. If OTC medications are no longer providing relief, or if
things aren’t improving, you might need to switch to something more powerful.
Medications might include muscle relaxants, prescription-strength topical pain
medications, or cortisone shots. Such medications are supposed to be used only
temporarily, though, until the reason your lower back pain isn’t healing is fully
determined and a treatment plan is established. The plan might include medical
testing to look deeper at the back; a round of physical therapy; or a regular
schedule of pain-relieving chiropractic treatments.
Try
Stretching or Yoga
Gentle stretches, walking, or light activities
that get the body moving in gentle ways are helpful in alleviating back pain.
It is hard to make yourself “stretch through the pain,” but keeping
limber is usually helpful. Yoga poses
can go far in helping with lower back pain. A few suggested poses include
“Child’s Pose,” “Cat/Cow,” “Downward Facing Dog”
and “Standing Forward Bend.”
See
Your Chiropractor or Acupuncturist
Join the many who are pursuing alternative
routes to healing. Seeing a chiropractor or acupuncturist for lower back
pain. It certainly won’t hurt to discuss your problems with them, and might
avoid costly medical bills and provide more natural routes to getting well.
Get
Your Mood Stabilized
We all know how our minds can affect our
bodies. Sometimes, stressing out over pain makes it worse. Try to find
relaxation in a full body massage, soak in a hot tub (add Epsom salts for a
soothing tub session), and consider mindfulness meditation. It might help, and
there’s certainly nothing at all to lose.
As usual, the best way to avoid lower back
pain is to be careful and conscious of your movements and aware of your
physical capabilities as you go about your day. If you push things too far,
however, hopefully some of these suggestions will help set you on the healing
path, so you’ll mend sooner rather than later.