How To Relieve Back Pain Fast-Maybe you are bending the wrong way while lifting something heavy. Or you’re dealing with degenerative conditions like arthritis. Whatever the cause, once you have low back pain, it will be difficult to shake. About one in four Americans say they have had a recent attack of low back pain. And almost anyone can expect to experience back pain at some point in their lives.
Sometimes, it’s obviously serious: you’re hurt, or you feel numbness, weakness, or tingling in the legs. Call the doctor, of course. But for back pain routine and mild low, here are some simple tips to try at home.
Ice is best within 24 to 48 hours after injury due to reduced inflammation, says E. Anne Reicherter, PhD, PT, DPT, professor of Physical Therapy at the University of Maryland School of Medicine. “Although warmth feels good because it helps mask the pain and it does not help relax the muscles, the heat actually inflames the inflammatory process,” he says. After 48 hours, you can switch to hot if you want. Whether you use heat or ice – take it off after about 20 minutes to give your skin a rest. If ill continues, contact your doctor.
Braces are often used
The most common is a corset – the type that can wrap around the back and abdomen. Corset can help maintain the upright position and help the muscles sustain the body so it is not expected to occur repeated injuries and pain can be reduced.
Keep doing your daily activities. Making beds, going to work, sightseeing. Once you’re feeling better, regular aerobic exercise such as swimming, cycling, and walking can keep you – and your back – more mobile. Just do not overdo it. No need to run a marathon when your back hurts.
Once your lower back pain has subsided, you can help prevent future episodes of back pain by strengthening the muscles that support the lower back, including the extensor back muscles. “They help you maintain proper posture and alignment of the spine,” Reicherter said. Having a strong hip, pelvis, and abdominal muscles also provide more support on the back. Avoid abdominal crunches, as they can actually put more pressure on your back.
Do not sit slumped in your desk chair all day. Get every 20 minutes or so and stretch other ways. “Since most of us spend a lot of time bending forward in our work, it’s important to stand up and stretch back all day,” Reicherter said. Do not forget to also stretch your legs. Some people find relief from their back pain by performing regular stretching routines, such as yoga.