How to Cope with Back Pain
by Karen Rollins Dec 18, 2023
Nearly every adult is likely to experience back pain at some point.
Maybe you’ve over done it in the gym, bent down the wrong way or are just feeling the effects of old age – whatever the reason, we all know that back pain can leave you feeling miserable.
If you’re having serious symptoms, such as tingling or weakness in your legs, you should consult a doctor but if you are having mild to low level back pain there are some methods you can try to relieve some of the pain.
Use cold/hot packs
Doctors recommended putting ice on a back injury within the first 24-48 hours to reduce inflammation.
Although you might be tempted to use heat immediately, the warmth may actually inflame the problem area, so a cold compress is best in the beginning and then after a day or two you can switch to heat.
When applying a hot or cold pack do not put it directly onto the skin and only keep it on your back for about 20 minutes at a time.
Keep active
When you’re having back problems it can be tempting to lay in bed and barely move, but this could slow down the healing process.
Instead you should try to carry on with most of your daily activities and gradually build up to include usual chores such as making the bed, doing the school run, or walking the dog.
When you start to feel much better you could try regular aerobic exercise such as swimming and walking, or stretching like yoga and pilates, which might help to keep your back more supple and mobile – but don’t overdo it.
Try to relax
Finding ways to relax while you are suffering from back pain is difficult but it will help to loosen the affected muscles and reduce discomfort.
Try meditation or deep breathing techniques to relieve any tension being held in your lower back muscles. It is also important to get a good night’s sleep.
If you need to take over-the-counter painkillers, especially when you are feeling the worst of the pain, this might help you to get enough rest but never take more than the recommended dose.
Stay positive
Do not underestimate the power of positive thinking.
Back pain can leave you feeling low and not like your usual self, but if you keep looking on the bright side and believe that your back pain will get better, you’re more likely to see some sort of improvement.
Most back pain, with no underlying cause, should begin to feel considerably better within six weeks.
