Rest might seem like the best way to ease your pain, but too
much can make it worse. Get the lowdown on remedies that work.
Sleep Better for Back
Pain Relief
When you have back pain, sleeping can be hard. It can be a
vicious cycle because when you don't get enough sleep, your back pain may feel
worse. A poor sleep position can also aggravate back pain. Try lying on your
side. Place a pillow between your knees to keep your spine in a neutral
position and relieve strain on your back. If you need to sleep on your back,
slide a pillow under your knees. Be sure to sleep on a comfortably firm
mattress.
Back Pain and Your Posture
Grandma was right! Slouching is bad for you. And poor
posture can make back pain worse, especially if you sit for long periods. Don't
slump over your keyboard. Sit upright, with your shoulders relaxed and your
body supported against the back of your chair. Try putting a pillow or a rolled
towel between your lower back and your seat. Keep your feet flat on the floor.
Back Pain Medication
There are two kinds of over-the-counter pain relievers that
frequently help with back pain: nonsteroidal anti-inflammatory drugs (NSAIDs)
and acetaminophen. Both have some side effects, and some people may not be able
to take them. Talk to your doctor before taking pain relievers. And don't
expect medication alone to solve your pain problem. Studies show you'll
probably need more than one type of treatment.
Prescription Back Pain Relievers
Some people may need prescription-strength NSAIDs or opioid
medications to help with pain. It is important to talk to your doctor or
pharmacist if you are taking any other medications -- including
over-the-counter medicines -- to avoid overdosing on certain active
ingredients. Your doctor may also prescribe muscle relaxants to help ease
painful muscle spasms.
Antidepressant Medications
Even if you're not depressed, your doctor may prescribe
antidepressant medications as part of the treatment for chronic low back pain.
It's not clear how antidepressants help relieve chronic pain. It is believed
that antidepressants' influence on chemical messengers may affect pain signals
in the body.
See a Physical Therapist
Physical therapists can teach you how to sit, stand, and
move in a way that keeps your spine in proper alignment and alleviates strain
on your back. They also can teach you specialized exercises that strengthen the
core muscles that support your back. A strong core is one of the best ways to
prevent more back pain in the future. Studies show that when you increase your
strength, flexibility, and endurance, back pain decreases -- but it takes time.
Don't Rest an Achy Back
Doctors used to prescribe bed rest for back pain. But now we
know that lying still is one of the worst things you can do. It can make back
pain worse and lead to other complications. Don't rest for more than a day or
two. It's important to get up and slowly start moving again. Exercise has been
found to be one of the most effective ways to relieve back pain quickly. Try
swimming, walking, or yoga.
Ice and Heat to Ease Back Pain
Regular applications of ice to the painful areas on your
back may help reduce pain and inflammation from an injury. Try this several
times a day for up to 20 minutes each time. After a few days, switch to heat.
Apply a heating pad or warm pack to help relax your muscles and increase blood
flowing to the affected area. You also can try warm baths to help with
relaxation. To avoid burns and tissue damage, never sleep on a heating pad.
Hands-On Therapy for Back Pain
Does massage really ease back pain once you leave the table?
A recent study found that one weekly massage over a 10 week period improved
pain and functioning for people with chronic back pain. Benefits lasted about
six months but dwindled after a year. Another hands-on approach is spinal
manipulation. Performed by a licensed specialist, this treatment includes
different exercises to adjust the spine and restore lost mobility.
Nerve Stimulation for Back Pain
Research is being conducted on certain treatments that
stimulate nerves to reduce chronic back pain. Your doctor may consider adding
acupuncture to your treatment plan if you aren't finding relief with more
conservative care. Another method your doctor might suggest is transcutaneous
electrical nerve stimulation (TENS), during which mild electric pulses are
delivered to the nerves to block incoming pain signals.
Therapy for Back Pain
It may seem strange to see a psychologist for back pain. But
studies show that cognitive behavioral therapy is very effective in the short
and long term at helping chronic back pain. For example, CBT may target how
people with back pain think about physical activity -- and why they may be
avoiding it -- to help change the way they respond to being active. People who
do CBT have reported significant decreases in pain and disability.
Back Pain and Biofeedback
Biofeedback uses a special machine that helps you train your
brain to control your response to pain. You learn to moderate your breathing,
heart rate, blood flow, and muscle tension. Some studies have found that it is
better than medication in easing back pain, reducing pain intensity by about
30%. The best part: it has no side effects.
Spinal Injections for Back Pain
A doctor may recommend a spinal injection to help reduce
your back pain. There are different types of injections that doctors
specializing in pain relief may use. For example, an injection of a
corticosteroid can help relieve inflammation that is causing the pain.
Depending on the kind of injection, your doctor may limit your number of doses
per year to avoid possible side effects.
Back Surgery
If a bulging disc is putting pressure on a nerve, your
surgeon might recommend a discectomy to remove some disc material. Or a
laminectomy might be recommended to decompress an area where there is pressure
on the nerves or spinal cord. Spinal fusion may be done to help stabilize the
spine. Like all surgeries, these carry risks and aren't always successful. So
they should be options of last resort.
Credit: Web MD
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