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What are the Best Treatment for Back Pain at home

Feb 28th 2020 at 12:30 AM

Back pain is one of the most commonly occurring physical conditions that people deal with at some point in life. Most of the back pains are acute and can be dealt with at home following some simple lifestyle changes and measures. The best treatment for back pain at home does not require much time or resources and is effective in the long run as well. But, if you are suffering from back pain that lasts for more than a week or two, chances are it can be chronic and you should definitely give it medical attention at the earliest. Sometimes, a pain gets severe when not treated medically at the very beginning.

The common causes of back pain include wrong postures for longer hours such as at work places when you tend to get tired and begin slouching, lifting something heavy abruptly or sleeping in the wrong mattress. Surgery for such pain is rarely needed as they can be cured by proper body mechanics within a few weeks and get it to function again. The sooner you start giving it proper care, the faster you will get results. Common symptoms of back pain include muscle ache, pain that worsens as you walk, run, stand, bend or lift, a stabbing or shooting pain that spreads down your leg etc.

Here are some preventive measures and best treatment for lower back pain at home

Cold compression is one of the best forms of at-home care especially after an injury has taken place. It works best if applied within the first 24-48 hours after the injury as it helps in reducing inflammation. The hot compression however helps in relaxing the muscles and covering up the pain. You can switch from cold to hot after 48 hours. Cold/hot whatever compression you choose, make sure to take it off every 20 minutes and give your skin a rest. Do not apply ice directly to your skin without wrapping it in a towel as it may cause cold burns.

Stretching is the key to a stronger back. People often tend to slouch in their chairs or desks in the office and once home, they repeat the same in their beds and couches which is completely unhealthy and may contribute to severe back problems later in life. It is always recommended to get up from your seating position and stretch on both sides every twenty minutes. It is understood that our jobs need constant sitting for longer hours, but it is on us to get up and give our bodies the much needed stretching. Along with the back, our legs also need to be stretched. A 15-20 minute stretching yoga everyday keeps the chances of a hurting back at bay.

Quit Smoking
It is observed that smokers are at a higher risk of succumbing to lower back pain as compared to non-smokers. Smoking may increase the risks of osteoporosis of the spine and other bone problems. Osteoporosis often leads to compression fractures of the spine. Hence, quitting smoking is truly important for a number of reasons and a hurting back is one of them.

Workout Often
People with short-term back pain who stay inactive and rest for a long period tend to feel pain and find difficulty in daily tasks more as opposed to the ones who are active. For back pain, daily physical activities are often the medicine. Simple exercises like walks, yoga and stretching as recommended by your doctor can be useful.

If you do not get any relief after treating the back pain at home, then you can try going for an advanced physical therapy. Your therapist will then do a complete study of your condition and customize the therapy according to your needs.

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