There’s hardly anybody that has not had aching back at one point or the other. If you’re have been spared as one of the lucky ones, then this piece of information could help people around you. It could also come in handy if your back starts paining you later because it is very rampant.

So many studies have gone into ways to limit back pain and injuries to the back. However, the torso is one of the most used parts of our body, protecting it 100% is almost impossible. Therefore, let’s acquaint ourselves with ways to alleviate this unpleasant pain when we experience it, either personally or indirectly.

Watch Your Posture

This is the one thing that can transform your life once you get it right. This is crucial for office workers, people who work at home, people who spend long hours sitting down, even physicians that attend to patients for long hours on their seat. Make sure your feet are planted flat on the ground, and your back is resting on the chair at all times. This sounds pretty simple right, but unconsciously, we move out of the appropriate posture and gradually stress and strain the back.

The best thing you can do is to watch out for those times, you are slouching and bending over and then rest your back. There are special orthopedic chairs for office use that supports the entire back and prevents backaches. Although, if you don’t have that and work for long hours, adhere to the above advise and put a small pillow or towel between your lower back and the chair. Even if you are already experiencing pain, you’ll discover the right posture helps backache disappear, but a poor posture aggravates the pain.

Cold and Warm Therapy

You must have seen injured athletes applying ice packs on their injuries in sports. This is also fantastic for the back. You can use ice packs or frozen vegetables to massage your back for about 15 – 20 minutes. Just ensure to wrap them in a towel to protect your skin. Ice assists in decreasing inflammation and alleviating pain drastically.

Additionally, you can also use heating pads or hot water bottle. This helps in relaxing the muscles, making your pain disappear. Also, it increases blood flow and tissue perfusion in such areas, making removal of toxins swifter and delivery of fresh nutrients faster as well.

The Gift of Massage

The number of people frequenting massage salons is on the increase. This has inspired several studies, and one, in particular, discovered that people could enjoy chronic back pain relief just by getting a back massage every week for about three months. It stimulates endorphins and removes stress hormones from your system, with increased blood circulation that aids in increased oxygenation of the muscles.

Stop Smoking

Yes, smoking is bad for health. Studies conducted by various groups of scientists have shown that smoking affects multiple systems of the body in both men and women. The risk of having bone affection, such as Osteoporosis, is increased when you smoke. The problem that comes with smoking is the addiction and dependence. The prolonged use causes harmful substances to put your body in several dangers, and aching back may just be the beginning.

Lose that Pound of Flesh

The extra weight may have been the problem all along. The body structures and organs are put under enormous stress, which compounds over time if the body is overweight. Therefore, ensure you know your Body-Mass Index and adjust accordingly and your aching back becomes history.

Don’t Stop Moving – Exercises

You may have tried to carry a heavy load that was misjudged and snap, and you feel that excruciating pain. Don’t worry, there’s still a chance of recovery, but don’t stop moving, as it aids the recovery process. You may be struggling with issues like arthritis and may need physical therapy. Minimal exercises for the back end up strengthening the back and further injuries are prevented. A little yoga and stretching are also excellent. Moreover, these exercises are also great for your psychosocial health.

          Sleep is Key

Sleeping beauty met her Prince after waking up from her slumber, good sleep has much more benefits, and your back pain may just be telling you that you need sleep. When you sleep, make sure to avoid bad postures, you may even get orthopedic beds to enjoy your sleep better and protect your spine. You can add a pillow under your knee or beneath it for convenience.

OTC Drugs

There are moments you may need anti-inflammatory medications like aspirin, ibuprofen, and naproxen sodium. These can relieve your aching back promptly. Acetaminophen, also known as Panadol, can be bought over-the-counter and provide relatively fast relief. However, note that self-medication is bad and see your doctor before using drugs.

Spinal Injections

In some severe cases, it may be necessary to visit a physician who may then choose to administer injections into your back. The doctor may opt for a Steroid injection among several other options, although you have to make sure you adhere to the regimen of the drug. This is due to the side effects that may accompany the injection. Other injections help in combatting back pain, but seeing the healthcare professional helps to rule out other causes or signs that the back pain may be pointing towards.

A Surgical Procedure may just be the Solution

You may need a decompression due to the pressure being exerted on the nerves. The surgeon may decide the best thing to relieve you of your back pain is laminectomy or discectomy. These procedures and others will provide alleviation of the aching back. However, there are a small number of cases of surgical complications, and due to this, doctors always make sure that it is the last resort.

Back pain is almost inevitable; that is why great care of the back should be done. You don’t have to use drugs or visit a physician unless it has become severe. However, a conscious effort is vital to keep the bothersome ache in check.