Back Pain Self-Care and Treatment
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Back Pain Self-Care and Treatment

Back pain can make life very hard and uncomfortable. When you do have back pains, they improve or completely heals within one to two weeks of treatment and gentle activities at home.

When back pain does occur, like for example to those whose works involve carrying or lifting heavy things, then simple home treatments, rest, and the adoption of proper lifting and movement techniques are often sufficient to enable a full recovery.

The following tips may allow you to care for non-serious back pain at home:

Apply Cold and then Heat Compresses: Heat and cold can soothe sore, tense, and inflamed muscles along the back, and reduce pressure on the spine.  During a tiring day and after a hard work, I often have backaches which sometimes I need to do cold and hot compresses in the evening to soothe the back pains. Heat and cold, in the form of a hot bath or hot and cold compresses, can help relieve sore and inflamed muscles and tissue. Remember to do cold compress first! You may want to wrap an ice pack in a thin cloth or towel to avoid frostbite, and apply to the affected area for up to 20 minutes several times a day. Ice helps in slowing inflammation and swelling, numbs tissues and slows nerve impulses to the injured area.

Avoid lying down for too Long; keep moving: prolonged bed rest is not a good treatment strategy for back pain. You may think that moving can make it worse but if you stop moving for long periods, then your muscles may "freeze up", making movement even more difficult and painful. Keep on doing your normal, everyday activities but at a slower pace.   However, if you feel that your back hurts, then reduce or stop any aggravating activity.

Use Physical Support Devices: You may want to support your back with helpful physical devices such as braces, corsets, and back support which are available at medical stores and pharmacies. You may need to consult your doctor first before buying or using any such devices to avoid further damage or pain to your back. A particular support device may be recommended by your doctor depending on your back situation. At the current time, research studies have not definitively proved whether back support devices really do help reduce back strain. On the positive side, back support devices can help provide comfort, warmth, and back support. Even if you are wearing back support devices, you should not attempt any heavy lifting or aggravating movements. Don't get used on this type of external support too long because you will become dependent on them and you won't be able to regain your back strength but instead allow your back muscles to weaken.

Use Pain Reliever. There are so many non-steroidal anti-inflammatory drugs, such as aspirin, ibuprofen, acetaminophen or naproxen sodium, that can ease pain, swelling and stiffness. You can choose from a number of over-the-counter and prescription. You can always ask your pharmacist or even your doctor to help you determine which is the best NSAIDs for you.

Back pain can make life very hard and uncomfortable. When you do have back pains, they improve or completely heals within one to two weeks of treatment and gentle activities at home. Using pain medications and hot / cold therapies usually helps to reduce your back pains. Don't lie for too long on your bed because this can slow down the healing process. If your back pain doesn't go away after 2-3 days even after doing all the home treatments and if the pain becomes worse, you should go visit a doctor for further professional medical advice about it because it may need more than simple home treatments 


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Comments (1)

great tips to treat back pain at home, thanks!