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5 Tips for Dealing with Back Pain at Home

5 Tips for Dealing with Back Pain at Home

Back pain?  Try these at home treatments.

Do you know that 4 out of 5 Americans suffer from low back and neck pain at some point in their life? Many factors can contribute to this type of pain including poor posture, previous injuries, muscle strains or even disc degeneration.  The good news is most back pain and neck pain will get better without surgical intervention.

Try these tips if you find yourself fighting back pain or neck pain.

  1. RELAX – As I mentioned above, most back and neck pain will heal on its own without surgical intervention.  Stressing out about back and neck pain will only add to your discomfort.
  2. ICE – Apply a cold compress to the painful area.  Ice can be used for the first two or three days to help reduce swelling and inflammation and acts as a mild topical pain reliever.  Quick tip: You can easily make your own ice pack using liquid dish detergent and freezer bags.  Just pour detergent in the bag, seal tightly (removing air) and place it in the freezer.  You may want to double bag it just to be safe.
  3. HEAT – Once any swelling/inflammation has subsided you may want to apply heat.  You can take a warm bath or shower or use a heating bad to help increase circulation to the painful area.
  4. OTC PAIN KILLERS –For mild to moderate pain over the counter pain killers like aspirin, ibuprofen or naproxen can be helpful in easing discomfort. (Be sure to follow the suggested use instructions and don’t exceed the recommended daily dosage.)
  5. STRETCH – Stretching will help extend the muscles in your neck and back and help release stress on your back and neck.  For your neck, slowly roll your neck from one side to the other holding on each side for 10 seconds.  Repeat 5-10 times.  For your back, lie face down and put your hands on the floor.  Slowly lift your upper body and slightly arch your back.  Hold for 10 seconds and repeat 5-10 times.

Most importantly, know when to seek MEDICAL ATTENTION.  If pain persists, seek medical attention from a physician.  If you aren’t sure what type of physician you should make an appointment with, call us! Texas Back Institute can help determine what next step is most appropriate for your condition.

Texas Back Institute