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HomeHealth & FitnessHow to relieve back pain?

How to relieve back pain?

Studies show that one of the commonest physical ailments treated by experts like Best Physiotherapist in Lahore is: back pain. In fact, 8 out of 10 people in the world experience back pain at some point in their life. If not dealt with properly, it can turn into a chronic issue. Read on to know more about back pain, and how to improve it:

What is chronic back pain?

Back pain can occur anywhere in the spine, but it is more common in the lower back or the lumbar region. In many cases there are age-related degenerative changes in the spine that cause pain. Back pain can also be due to: thinning of the cartilage in the spine, disc problems like bulging of disc that compresses the nerves and narrowing of the spinal canal, also called spinal stenosis.  

In some cases, however, no exact cause of back pain can be pinpointed. In such cases, the healthcare provider recommends a combination of medication and therapy to deal with the pain. 

What are the non-surgical treatment options?

The following are the recommended non-surgical treatment options for chronic back pain:

  • Physical therapy: the foundation of treatment for back pain is physical therapy. This is one of the commonest treatments your healthcare provider and physical therapist will recommend for pain management. Based on your pain symptoms and causative factors of pain, the treatment and exercises will be tailored accordingly. For success of the treatment, adhering and committing to physical therapy is equally important. Some exercises often recommended for back pain include: posture management, aerobic exercises, core strength training, stretching and flexibility exercises.
  • Improvement in diet: consuming a diet rich in trans-fat, processed foods and refined sugars can result in inflammation in the body and worsen back pain. To deal with this chronic condition, many healthcare providers recommend changing the diet to eliminate such pro-inflammatory foods. In addition, eating right is helpful in losing weight and maintaining a healthy weight range, which reduces pressure on the spine.
  • Improvement in sleep posture: poor sleep position can aggravate back pain and with insufficient sleep, produce even more stress on the spine. To sleep better with chronic back pain, sleep posture is of utmost importance. Such patients should sleep on their side, with a pillow between the knees the keep the spine straightened and in a neutral position. This will alleviate the stress on the spine and relieve the strain. A good restorative sleep can go a long way in improving pain and healing the inflamed muscles.
  • Good posture: even when awake, poor posture can worsen back ache and back strain. Some examples of poor postures include slouching over desks and lumping over the keyboard. To ease the pressure on the lumbar spine, one should sit with the spine aligned. One way to do this is to keep the head centered over the spine, avoiding shoulder slouch and keeping the eyes at the level of the top of the screen when working at a computer.  
  • Stretching the back: as with the rest of the body, the back is supported by the muscles, as well. In particular, the abdominal core helps to strengthen the spine and keep it flexible, as well. Stretching these muscles improves the posture and gets rid of back pain.
  • Over-the-counter medication: if the pain gets bad, talk to your healthcare provider about medication for the back pain. Some over-the-counter medication like NSAIDs—including naproxen, ibuprofen and aspirin—relieve pain and inflammation in the back muscles. These drugs work best for conditions like osteoarthritis and other inflammatory conditions.

Along with pain medication, muscle relaxants also ease painful spasms and stiffness in the muscles. 

  • Use supplements: for the improvement in bone health, your healthcare provider at Islamabad International Hospital may recommend use of supplements like vitamin D and magnesium which strengthen the bones and prevent cramps in the muscles around the spine.