4 Tips to Help Ease Back Pain

Back pain affects almost every one at some point in their lives. Whether it’s a back strain from working out, a work related injury, or caused by a chronic illness like arthritis or osteoporosis, many adults will experience back pain at one time or another.

In fact, the National Center for Health Statistics in the United States has reported that people see doctors for back pain more than any other complaint, other than cold or flu symptoms. Some studies have even suggested that 50 percent of working adults will experience some form of back pain in any given year.

Back pain may be common, but there are things you can do to help ease your symptoms. As always, if you experience back pain you should consult your doctor or health care provider as soon as you experience back pain. There are many medications and even surgical treatments available if needed.

Tip one: Limit bed rest

This might seem counterintuitive if you have back pain, but a study in the New England Journal of Medicine reported that people who went back to normal activities after minor back injuries tended to recover more quickly than people who took to their bed.

Of course, this will depend on the type of back injury you have and the severity of the pain, but generally speaking people who try to maintain some level of activity are able to recover from their back pain more easily.

If you do need to spend some time in bed, be sure to keep your knees bent. Either lie on your back with your knees propped on a chair or lie on your side with your knees at a 90 degree angle. Talk to your doctor or chiropractor to find out which position is best for your particular back injury.

Tip two: Limit your stress

Studies have found that people who experience a lot of stress, whether at work or home, tend to be more likely to have chronic back pain.

One study by the Spine Resource Clinic at the University of Washington showed that people who reported job satisfaction were two and a half times less likely to report back injuries than people who said they did not enjoy their job.

The connection between stress and back pain may not be fully understood, but it’s a good idea to limit stress as much as possible if you find yourself experiencing frequent bouts of back pain. If work stress is unavoidable and there’s no possibility of transfer, consider learning about relaxation techniques like meditation to help cope with the stress.

Tip three: Exercise

One of the best stress relievers out there is exercise. Exercise releases endorphins, natural pain killers, into the brain. It also helps build stamina and increases energy. This is another one of those tips that might seem difficult if you have back pain, but there are many low- and no-impact exercises people with back pain can do.

Swimming is one of the best exercises for back pain sufferers. The backstroke might not be the best choice, but your doctor can help you decide if your back is strong enough for it. You may have to work up to it, but in the meantime you can swim laps or try water aerobics. The water naturally takes pressure off your back and joints and supports your body while you exercise.

There are also special back exercises that can be recommended by a physical therapist. Several books have been written on back strengthening exercises, so if your condition permits experiment with different exercise routines until you find one that works for you.

Even walking and riding a stationary bike can be good exercises to help relieve back pain. If you aren’t used to exercising, work up gradually and take your time. The important thing is to move around and remain active. You don’t have to work up a sweat and tire yourself out to help ease your back pain.

Tip four: Alternative treatments

There are many alternative healing options for dealing with back pain.

Yoga has been reported to ease back pain by many sufferers. There are many style and types of yoga to choose from, so look around and find a class that you’re comfortable with. Speak with the instructor before hand and tell them about your back pain. Yoga instructors are trained to modify poses to suit your needs. They can also recommend poses and sequences to specially help your back pain.

Many people have also reported relief with acupuncture. Acupuncture is a Chinese treatment involving very small, hair-like needles that are placed in the surface of the skin at “energy points” or meridians in the body. It might sound a little scary if you’ve never experienced it, but acupuncture is not painful and practitioners believe it helps balance the flow of energy in the body.

If you’re looking for a treatment for your back pain, know that there are many ways to get relief. It might take a combination of several treatments to ease your back pain, but keep trying until you find the treatment that works for you. Back pain does not have to be entirely debilitating, and there are many options available to help you.