Back Pain Prevention Tips
What you can do to prevent back pain and injuries and, if you do sustain them, what can be done to promote the healing process? Though the focus here is on what can be done on an individual basis, it must always be remembered that there is no replacement for consultation with a qualified physician.
80 percent of the adult population suffers from back pain at some point in their lives, so, whether it’s you of somebody you care for, it is useful to have some techniques at hand for treating it.
The good news about back pain is that is usually goes away on its own over time. The vast majority of it comes from simply straining muscles and joints at levels they are not designed to withstand, which leads into the first recommendation:
Here are some other helpful healing strategies and tips for back pain relief. Try one or more to see how they work in with your lifestyle.
Controlled Breathing
Control your breathing slow and steady for a few minutes. Focus on rhythmic, controlled breathing, holding inhaled breaths in for about three seconds, then exhale and repeat to help redirect focus from back pain and allow the body to naturally respond on its own. Repeat as needed throughout the say to help the body relax.
Some helpful suggestions are:
Choose a comfortable position that takes the strain off your back and is least painful for you. Some suggestions are:
- On your back with your knees up, rest your lower legs over the coach or a chair.
- Lie in a fetal position on your side and place a pillow between your knees.
Rest
When possible for back pain relief, rest for a couple of days. Find a couple of your most comfortable breathing positions above and alternatively use them throughout the day. From time to time, every hour to couple hours or so, include these into your routine:
- Get up and move around a little, walking and arching your back a little.
- Add some light stretching activities like gently pulling knees, one at a time, to your chest.
- Light water / pool activity or aquatherapy
- Light stationary bike riding or sitting in a comfortable chair for brief periods.
Over The Counter Help For Back Pain Relief
Check with your local drug store pharmacist to see which pain medications are available over-the-counter (OTC). Popular to use are aspirin for overall pain relief, ibuprofin for a combination anti-inflammatory and back pain relief response like in the Advil, and acetaminophen products like Tylenol.
When selecting the type of medication for back pain relief, keep in mind that liquid gel types absorb fasted into your system. However, regardless of your choice, do follow the directions on the labels, unless otherwise directed by your physician, and follow the recommended dosage guidelines.
Check with your local pharmacist and health store to see which liniments and ointments are available. Some popular items on the market are BENGAY, Tiger Balm and Sportscreme; generally products with a form of rubbing alcohol listed in the ingredients.
Ask about the availability of other back pain remedies including herbal treatments. Some health food stores stock packaged herbal tablets, teas and other products. Be aware, though, that most often these alternative products are not thoroughly tested as OTC products are, nor can the contents be assured for safety, quality and potency.
Other Back Pain Relief Preventive Tips
Here are some other back pain relief tips for you.
- Place an ice pack on the pain area up to three times a day for about 12 minutes per session during the first two days of the onset of your pain.
- Moist heat applied to the pain after one day can help sooth your body. A warm washcloth or a heating pad for about 30 minutes should do the trick.
- After the first day or two, interchange your ice and heat solutions. Heat is for mornings and before physical activity. Ice is for after activities, and in the evening.
- As your back pain decreases, gradually increase your activity.
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