Back pain is among the most common ailments. It is estimated that eight out of ten people in the country have back discomfort at some point in their life, typically in the lower back. It could be due to several reasons, like a strain while cleaning the house or working in the yard, a past sports injury, or a persistent illness like ankylosing spondylitis or arthritis. Thankfully, there are several ways to manage back pain.

A doctor or physical therapist should be consulted about any sudden or severe back discomfort. The same is true for persistent discomfort in lower back and hip. However, there are situations when you can manage minor aches and pains on your own.

Exercise regularly
This is one of the easiest ways to find relief from back pain. Follow a regular exercise routine. It will help you stay more active and relieve stiffness. You can consider going for a dog walk around the block or a 30-minute brisk walk. If you experience any discomfort, lower the intensity of the exercise. But do not stop exercising.

Sleep better
Sleeping on the back might be challenging when you experience discomfort. When you are sleep deprived, the pain can worsen, creating a vicious cycle. Additionally, a bad sleeping position might also aggravate the pain. Place a pillow between your legs to keep your spine in a neutral position and reduce back pain. Make sure your mattress is firm enough to be comfortable.

Maintain a good posture
Slouching can be unhealthy. Furthermore, bad posture can elevate back discomfort, especially if you sit for extended periods. Avoid slouching over the keyboard. Maintain a straight back with relaxed shoulders, and a body supported by the chair’s back. Put a pillow or cloth rolled up between your lower back and the seat if possible. Also, maintain a flat foot position.

Treatment options

Prescriptions
A licensed physician can prescribe nonsteroidal anti-inflammatory options (NSAIDs) to ease back pain. These are available over the counter. Since they can have certain negative effects, making them unfit for some patients to use, consult your doctor before opting for them. Also, don’t completely rely on them as the only solution to your discomfort. According to studies, you might require a combination of treatments.

Antidepressants
Doctors recommend antidepressants as part of the treatment for chronic lower back pain as it promotes pain relief and reduces muscle tension. It is believed that antidepressants work on the chemical messengers in the central nervous system to calm the pain signals.

Physical therapy
Physical therapists can instruct you on how to sit, stand, and move to maintain a correct spinal alignment to reduce middle and lower back pain. Additionally, they also show you specific workouts that can help you build stronger back muscles. One of the best methods to prevent a relapse is to have a strong core. Back discomfort lessens as your strength, flexibility, and endurance grow, but it takes time.

Ice and heat
Applying ice packs to your back’s sore spots regularly may help ease discomfort and swelling brought on by an injury. Do this for up to 20 minutes, multiple times per day. To keep your skin safe, enclose the ice pack with a small towel. You can also apply a heated pad or warm pack to relax your muscles and improve blood flow to the affected area. Warm baths are another option you might try for relaxation.

Nerve stimulation
Certain therapies that activate nerves to lower persistent back pain are the subject of research. If you aren’t getting relief from more conventional treatment, your doctor can consider including acupuncture in your regimen. Transcutaneous electrical nerve stimulation (TENS), a process where low electric pulses are supplied to the nerves to inhibit incoming pain signals, is another technique the doctor might recommend for severe cases.

Talk therapy
Visiting a psychologist for back pain may sound strange. However, research indicates that cognitive behavioral therapy or CBT can significantly promote chronic back pain relief. CBT may help patients adjust the way they react to being active, focus on their perceptions about physical activity and find out the reasons for avoiding them. The amount of pain and disability reported by CBT users has significantly decreased.

Other methods

A rolled-up towel might be a useful back pain alleviation aid. Try placing it there when you’re lying down. Relaxing your hips over the cloth can aid in releasing the tension in your lower back. Examine the back sleeping position. A back brace might be beneficial, especially after an injury or surgery. But they shouldn’t be worn frequently or for too long. Patients might become dependent on it, causing stiffness in those particular muscles.

The listed treatment options can manage back pain to an extent. However, it is vital to consult a physician or specialist for timely diagnosis and treatment recommendations.