If you have frequent back pain, you may take medication daily that gives you undesirable side effects. You may just put up with the pain since nothing seems to help. Your doctor can probably find a medical treatment for your back pain in the form of electrical stimulation, surgery, or back injections. There are also some things you can try at home that just might help. Here's a look at a few things to try for back pain relief.
Strengthen Your Core Muscles
Your back pain might be caused by muscles that are weak or unbalanced. Even if you are out of shape, you can begin to strengthen the muscles that support your back. Learning the right exercises and how to do them properly is important, so your doctor might agree to send you to a physical therapist. You may learn different stretching and strengthening exercises that balance your muscles and make them stronger so your back has more support. Other types of exercises that might help include swimming, yoga, and exercising in a heated whirlpool.
Improve Your Posture
Poor posture is a common cause of back pain. Poor posture can be the result of weak muscles or bad habits. If you've had poor posture for a long time, you may need a physical therapist to teach you how to sit and stand properly. Core strengthening exercises can also help with poor posture, but you may have to train yourself to remember to hold your spine in alignment as you sit, walk, and stand so you can prevent back strain that leads to pain.
Get A New Mattress
Your back pain might stem from sleeping on a worn out mattress. If your mattress is old and saggy or lumpy, consider buying a new one. A mattress that has adjustable support will allow you to find the perfect sleeping position that supports your back. You may also need to change your sleeping habit. Sleeping on your back with pillows between your knees relieves back strain and that may help you awaken with less pain.
Use Good Body Mechanics
If your job requires you to lift or stoop frequently throughout the day, be sure you use good body mechanics so you don't strain your back. Repetitive motion can cause soreness and stiffness when you don't distribute your weight properly. Lift with your legs rather than your back and keep your knees bent when you bend over. Avoid carrying heavy items just because it is more convenient. Use a cart when you can and if you have to carry heavy books or other items, distribute the weight evenly rather than carry them all on one shoulder or in a backpack.
These practices may help you build a stronger back or prevent strain that leads to injury and pain. You may not see results right away, but if your back pain persists or if it is severe, be sure to seek medical help. Your doctor can help you manage pain while your back is healing or offer medical treatments that speed healing along.