Simple solutions for managing chronic back painDr. Mahima Handa
Chronic back pain can feel crippling and since there is no medicine or a magic pill or even surgery to cure the back pain. So what’s the best thing you can do? You can only manage the pain better and reduce it a little bit.
Well, fortunately, there are few things that you can do to manage your back pain.
Heat treatment. Heat treatment is the most accessible and safest treatment you can have to manage your pain better. Usually, the pain is at its peak when you wake up in the morning and during the evening when you are rested after the day’s work.
Applying heat therapy during this time daily can substantially subside your pain. For applying heat it is better to have a heating pad that is safe and provides effective heating.
Use heat therapy on the affected area for 15 to 20 minutes two or three times every day. Just doing this will give you immense relief from your crippling pain.
While heat therapy is highly effective, doing few other things can amplify the healing effect. Things like posture, sleep, sleeping posture, activity levels. How does this help you?
Posture. Bad posture will hurt your back more and negate all the good your back gets by heat treatment. Be conscious about your posture all the time. Good posture will take you a long way ahead in alleviating your back pain.
While we are on the subject of posture, your sleeping posture matters too. The best way to sleep on the side with a pillow tucked between your knees. Usually, people are most comfortable sleeping on the side and this posture will help you in reducing your back pain. If you do not feel comfortable on the sides, you can sleep straight with a pillow behind your lower back.
And let’s not forget a comfortable mattress or bed that you sleep on. This will better your sleep quality which is another factor that will help you manage your back pain.
I should not move much if I have back pain. This is the biggest misconception. Being sedentary is worse. Try to move as much as possible. Go on brisk walks and indulge in light exercises like Yoga, Pilates, and core strengthening. Staying sedentary is a mistake and you should have some kind of physical activity.
Having chronic back pain is not easy but, managing it well can help you a lot in leading your normal life. Little things do matter and incorporating these solutions can go a long way in helping you manage your back pain.