Back pain is a common health complaint among people as they age.It can limit activities when you have back pain.Chronic low back pain can be caused by the aging process because your bones lose strength, or the bones and discs in your spine wear down over time.Back pain is often caused by stiff joints.Pain at home can be alleviated by taking care of your back and resting.If your back pain gets worse over time, see a doctor or Chiropractor.
Step 1: Take a few days off.
For a few days, find a comfortable position and rest as much as possible.Rest in small quantities.Lay down for two hours at a time.The muscles will begin to weaken if you don't rest for too long.Light movement is recommended for two to three days of rest.During the first week, start a light activity program consisting of 20 minute walks three times a day and bed rest to avoid losing muscle tone.While you're resting, use pillows to support your back and legs.If you suffer from lower back pain, putting pillows under your knee joints can be helpful.Some of the pressure off your back can be alleviated with this.
Step 2: Ice packs with heat packs.
Some people find pain relief from ice packs while others get it from heat packs.Cold packs and heat packs are recommended by many physicians.To do this, apply a heat pack for 20 minutes followed by an ice pack.For pulled muscles in the lower back, heat therapy works well.You should use ice packs within 48 hours of feeling pain to get the most relief.
Step 3: OTC pain relief can be taken over the counter.
The inflammation that causes back pain is reduced by OTC pain killers.While you can take both of these at the same time, it's a good idea to talk to your doctor about what you should take to deal with your back pain.It should be noted that the same amount of pain relief can be provided by acetaminophen than by Ibuprofen.There are also OTC pain killers available.According to the manufacturer's instructions, these should be used to relieve isolated pain.
Step 4: You can soak in a hot tub.
Applying heat to your back can make it feel better.For the most health benefits, soak for 20 minutes in a hot tub, bath, or Jacuzzi.Warm water can help your cardiovascular system since it's too hot.Add magnesium sulfate crystals.Magnesium is important for bone and heart health.It reduces muscular tension.You need to drink water before and after soaking.If the bath is large enough, try to stretch in the water.
Step 5: Support furniture and bedding.
The beds on which you rest should support your spine.The pillows on your back should be big enough to support your neck.While laying on the pillows, your ears, neck, and hip should form a straight line.Make sure you have a mattress that is firm enough to support your back.Purchase a new mattress with a thin sheet of plywood between the mattress and box springs if it doesn't.If you spend a lot of time in an office chair, it's a good idea to tuck rolled up towels behind your lower back to support your spine.
Step 6: Call your doctor.
If you're still having back pain after a few days of trying to reduce it, call your doctor.You may be referred to a physical therapist for treatments by your doctor.If you have Numbness or Severe pain even after resting, you should see a doctor.
Step 7: Get a massage.
Studies show that regular massage therapy can reduce chronic lower back pain as you age.Exercise and education were even more effective at reducing chronic lower-back pain.Check with your insurance company to see if massage therapy is covered.The benefits of massage therapy include improving your mood, reducing muscle tension, and helping your muscles heal.
Step 8: Try some treatments.
Traditional Chinese medicine includes the use of acupuncture.It involves putting needles in the skin.The needles will be inserted into key energy points in your body to relieve pain.Research shows that acupuncture can help elderly back-pain sufferers.Studies on patients with low-back pain found that it was possible to reduce pain and increase mobility.
Step 9: Try physical therapy.
Physical therapists use massage, manual manipulation, electromagnetic therapy, as well as strengthening exercises and education on proper body mechanics to help relieve and prevent back pain.A physical therapist can help you if your doctor gives you a recommendation.
Step 10: Get steroid injections.
If you've tried prescription-strength pain relief with no luck, your doctor may recommend injections.Anti-Inflammatory medication is inserted into a space around your spine.You will need to rest for the rest of the day because this is an out-patient procedure.You might feel worse for two or three days after the injection.The injection will give you pain relief for three days.It will take several weeks or months for injections to give pain relief.Two injections are typically given three to four weeks apart, with a third if relief is only partial from the two initial injections.
Step 11: You should visit a Chiropractor for a back adjustment.
A Chiropractor is a health care professional who cares for the back and spine.The vertebrae that make up your spine will be manipulated by the Chiropractor during a back adjustment.It's possible to increase your range of motion and reduce inflammation with regular care.Immediately after your adjustment, you may experience some pain.It should go away within a day.
Step 12: Get back surgery.
You may want to have back surgery if your treatments don't work.Your back pain can become worse if the outcome is uncertain, so this is a last resort measure.Before talking about what types of surgeries are available to treat you, you need to work with your doctor, Chiropractor, and surgeon to determine the cause of your back pain.People with back pain that is caused by aging often don't get better for a long time.If your back is causing you pain or you can't walk easily, you should see a surgeon.
Step 13: Stay hydrated
You should drink six to eight glasses of water a day.The discs between your spine are made of water, so being well-hydrated can reduce tearing and prevent pain.It is recommended that you drink water to keep your joints lubricated.You can also drink milk.You can contribute to your hydration by drinking water from fruits and vegetables.
Step 14: Your diet needs to be improved.
You can maintain a healthy weight by eating a diet full of fresh fruits, vegetables, and whole grains.Red grapes, ginger, soy, and salmon are some of the foods that can fight pain.If you're overweight or obese, try to lose weight since there is more strain on your back.Excess weight can cause back pain over time.Don't smoke, tobacco products or alcohol.These can prevent your back from healing quickly from back injuries.
Step 15: Your posture can be improved.
Correct posture can help reduce the pressure on your back.You can prevent back pain by distributing your body weight equally.If you want your spine to be aligned, you need to stand or sit.Slanting over can cause strain on your back.Lifting techniques should be practiced to protect your back.To lift correctly, bend over and hug the item you want to lift.Stand up, rather than lifting from your back.
Step 16: You should stretch your muscles.
Keeping the muscles of your back strong is how you can manage back pain.If you're in severe pain, lay on your back, bring your knees to your chest, or twist your knee over your leg.It is possible to do yoga poses that stretch and relax the back.Try the child's pose.
Step 17: It's a good idea to exercise properly.
When exercising, be careful when twisting or stretching.Slowly bend from front to back and from side to side.Exercise increases blood flow to the area.Even if it is vigorous, try to do any exercise that you can do comfortably.If you want to create an exercise program for your back needs, talk to your doctor or physical therapist.Low impact exercises for back pain include walking, swimming, and bicycling.