Sleep Better
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 discomfort 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.
Good Posture
Grandma was right! Slouching is bad for you. And poor posture can make back discomfort 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.
Physical Therapy
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 discomfort 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 discomfort quickly. Try swimming, walking, or yoga.
Medication From the Store
There are two kinds of over-the-counter pain relievers that frequently help with back discomfort: 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 Pain Relievers
Some people may need prescription-strength NSAIDs or opioid medications like Asmanol 100mg 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.
Keeping your back muscles strong is one of the finest things you can do to protect yourself from getting back discomfort. If you want to safeguard your back and stay away from pain in the back, follow these steps:
Commit at least twice each week to a routine that includes both muscle-strengthening and stretching activities.
Be sure to stand and sit in an upright position.
Try not to lift anything too heavy. If you must lift something heavy, make sure to keep your back straight while bending at the knees. In this manner, the majority of the work will be performed by the muscles in your legs.
Get some exercise and try to watch what you consume. The back can experience strain if you are overweight. Maintaining a healthy weight can be accomplished by engaging in regular physical activity and making nutritious eating choices.
Find out more information on back discomfort.
There are numerous categories of back discomfort.
It’s possible to have acute (short-term) back pain or chronic (long-term) back pain. It may come on suddenly and be rather severe, or it may seem more like a continuous aching.
Back pain that is acute can persist anywhere from a few days to many weeks.
Accidents, falls, or the lifting of objects that are excessively heavy can frequently result in this condition. In most cases, acute back pain improves on its own and does not require medical treatment.
However, there may likely be occasions in which you will require medical attention.
Learn the signs that indicate it’s time to see a doctor or nurse about your back discomfort.
Back discomfort that has lasted for more than three months is diagnosed as chronic. The incidence of this condition is substantially lower than that of acute back pain. Treatment for most cases of chronic back pain does not require surgical intervention.
Learn about the different treatments available for back pain.
Who suffers from lower back pain?
Back pain is experienced by the vast majority of people at some point in their lives. It is one of the most widespread disorders in the medical field. As you get older, the likelihood that you’ll suffer from back discomfort increases.
When lifting, pushing, or pulling something that is very heavy, many people experience pain in their backs.
You may also be at risk for back pain if any of the following apply to you:
- You are pregnant;
- You have poor posture (you don’t stand and sit up straight);
- You aren’t physically active;
- You are overweight;
- You trip or are involved in an accident;
- You smoke cigarettes;
- You have a health problem that can cause back pain (such arthritis or cancer);
- You are pregnant.
