Self help for back pain may sound a little intimidating at first, but there are a few easy steps you can take from the comfort of your own home. These activities may help you manage your discomfort, whether from a car-accident, some other injury or just from the wear and tear of daily life.
Back pain can be extremely frustrating. Sometimes you’ll experience back pain for a couple of days, only to have it disappear. Other times, you may swing from low intensity pain to high intensity pain with no notice. These discomforts can quickly turn your favorite activities into grueling marathons. Fortunately, there are some things you can do at home that might help you find some relief.
Self Help for Back Pain Tips
If you want to minimize your back pain, you may find success following these easy, at-home tips.
Stretch Your Back
Strength and flexibility can sometimes help prevent injuries and give your spine more support. This may be good for your back pain. You can find some stretching video tutorials on the internet.
A word of caution: take it slow and listen to your body. If you’ve never done stretching before, start with some simple back stretches every morning. If you have any questions, talk to your doctor or your chiropractor.
Stay Moving–and Keep Moving
When you experience back pain, your first instinct is going to be to keep still until the pain goes away. For example, you might spend lots of time on the couch or in your favorite chair until your lower back pain goes away. Unfortunately, it’s often better to keep moving. At least a little bit.
That could mean a vigorous 30 minute hike or going for a walk around the block. Most doctors will tell you to try to maintain your previous activity level, and to at least get up and move three times a week. This may help keep your back from becoming weak, which may make your back pain worse. You may even be able to find exercises that specifically target back pain.
Try Ice or Heat
Some patients find heat to be helpful, while others prefer ice. You may want to try both to see which one works better for you. Here are a couple of tips when it comes to heating or icing:
- In general, ice is preferred for the first 24-48 hour after an injury or incident, and heat should be avoided during this time
- You may want to use heat packs if you’re trying to relax tight or extra stiff muscles.
- You can use cold packs when you’re experiencing either swelling or you notice inflammation.
- Whether you use ice or heat, consider limiting your treatments to 20 minutes at a time.
- Do not use either ice or heat if you are also using creams or ointments that are designed to relieve muscle aches.
When Should You See a Chiropractor?
These self-help for back pain tips may provide relief in a pinch, but there may come a point where you need to see a chiropractor. A chiropractor may be able to help address your pain in a more substantial and long-term way. This is especially true if you’ve experienced a traumatic event, such as a car accident or a workplace injury.
Outside of injuries, some general signs you may need to see a chiropractor include the following:
- Your pain grows worse or becomes chronic: This is a sign that whatever you’re doing for home care is likely not working.
- You’re taking a lot of pain pills: Over-the-counter medications like aspirin, acetaminophen and ibuprofen, work by reducing pain and inflammation but they do not really do anything to promote healing. That’s fine for the occasional ache or pain but not meant to be a long term solution. If you find yourself taking these OTC pain pills often, it’s a sign that something is wrong and you should seek treatment from a chiropractor for a lasting solution.
- You experience numbness or pins and needles: This symptom may be consistent with a pinched nerve (especially if your pain grows worse when you move in certain ways). A pinched nerve usually won’t go away on its own, but a chiropractor can help.
- Your range or motion is limited or decreases: If you suddenly find yourself not able to move as far as you did before, it may be a good idea to make an appointment.
- You’re a generally active person: Pain can significantly limit your activity. So if you’re an active person, you may want solutions sooner rather than later. A chiropractor can usually help in this regard.
Self care for back pain will often provide limited relief. And for some people that may be enough. But if you need stronger or longer lasting relief, talk to a chiropractor today.
