Almost everybody experiences back pain at some point. But, if it becomes chronic and disrupts your daily life, you should see your doctor.
Taking steps to break the cycle of repeated back pain can help prevent future episodes. Here are some tips to get you started: 1. Reduce Stress.
Identify the Triggers
Back pain is a common problem and it is very frustrating when it happens to you. You may feel like you pulled a muscle or that you’ve done something wrong and then wonder why it keeps happening. Whether you are dealing with a short-term acute episode or a long-term chronic/persistent pain, understanding the triggers is essential to breaking the cycle and getting back to your normal life.
Acute back pain usually comes on quickly and lasts a short period of time. This type of pain is often caused by an injury or a traumatic event such as a car accident, fall or sports injury. On the other hand, chronic back pain is persistent and can last up to three months. Chronic back pain is a condition that can affect your quality of life and it’s important to find ways to manage the pain to prevent a flare-up.
When you are experiencing back pain, it’s important to stay active. It may seem counterintuitive, but research shows that exercise is the most effective treatment for back pain because it creates new brain cells and neural pathways and increases blood flow to the discs in your spine. Exercise also releases chemicals called endorphins that improve your mood and reduce pain. If you are not active, your back muscles will become weak and stiff and the pain will return more frequently.
Many people try to avoid activities that they know will cause back pain in the hope of not worsening their condition. This can lead to the formation of a pattern of behavior that keeps you stuck in the cycle of pain. A physical therapist can teach you exercises to strengthen your back and change the patterns of movement that have been ingrained in your brain. Moreover, if you avail of spine surgery, it often takes only a few hours.
Move Your Body
Back pain is one of the most common reasons people take time off work, and it can cause a cycle of stress and fatigue that leads to further back problems. Often, the best way to break this cycle is to keep moving and stay active. This will help to strengthen the muscles around the spine and alleviate pressure on the nerves.
When you don’t move your body, the muscles start to break down and weaken, which in turn makes the pain worse. This leads to a vicious cycle where the pain causes stress and the stress causes more pain, making it hard to break out of. Instead of resting in bed, try getting up and moving your body every half hour or so. This can include a few minutes of stretching and/or exercise, or even just walking around the office.
Exercise will also increase your levels of endorphins, which are your body’s natural pain relief hormones. Try doing some low-impact exercises like walking, swimming or cycling. You can also try yoga or Pilates to build up the muscles in your core and back.
Remember that when you first start exercising, your back might feel sore, but this should go away a few minutes after you finish exercising. It’s important to start off slowly and gradually work your way up to doing more exercise each day.
If you do suffer from back pain that doesn’t go away, you can visit a physical therapist or chiropractor to learn different methods of massage and manipulation. This type of treatment will help to loosen up your tight muscles and reactivate the muscles that have become weakened due to the chronic pain.
Take a Break
Back pain can be caused by injuries like a pulled muscle, but it is also often a sign of medical conditions such as herniated discs, sciatic nerves or inflammatory arthritis. While many back problems improve within a few weeks, some last longer or keep coming back. Here are some everyday changes that can prevent back pain from recurring.
Avoid heavy lifting or twisting when your back hurts. If you need to lift something, do it properly with a partner and take breaks while working. Using a chair that supports the lower back can help reduce stress on your spine and improve comfort. Avoid sleeping on your stomach, which puts pressure on the neck and spine, flattens the natural curve of the spine, and requires turning the head to the side — all things that can aggravate back pain. Stash the skinny jeans, which can put a strain on your back. Instead, wear looser clothes that allow for movement. Make sure your wallet isn’t overly stuffed when you sit for long periods of time — sitting on a heavy wallet can cause strain in the upper back and shoulders.
It may seem counterintuitive to exercise when your back is sore, but recent research has shown that bed rest actually makes the pain worse and delays recovery. Getting moving will stimulate new neural pathways and increase blood flow to the area, which can diminish pain, according to experts.
If you have been suffering from chronic back pain, it is time to take control of your health. Contact medical institutions to learn more about a customized prevention plan that includes cutting-edge treatments and daily habits designed to relieve recurrent back pain.
Stay Hydrated
Staying hydrated is one of the most important things you can do to support your spine and overall health. In general, adults should drink eight 8-ounce glasses of water per day to be adequately hydrated. However, it’s also important to understand that each person is unique and may need to consume more or less water depending on factors such as age, level of activity, climate and other lifestyle choices.
Back pain can often be caused by dehydration because the spinal discs in-between the vertebrae need proper hydration to stay healthy. When a person is dehydrated these discs lose their cushioning fluid and are forced to take the full shock of movements which leads to pain.
A chiropractor can help a patient to determine if back pain is due to dehydration and offer treatment that will allow them to recover. This can include a series of adjustments or massage therapy which will help the spine to stay flexible and mobile thereby reducing pain.
In addition, an chiropractor can recommend a program of hydration which will improve the overall health of the spine and prevent future problems.
For instance, a doctor can suggest drinking a glass of water with every meal and at least three glasses of water after each exercise session. They can also suggest non-alcoholic beverages such as herbal teas or fruit juices which do not cause the body to use a lot of water but are still helpful for staying hydrated. It’s also a good idea to keep a bottle of water with you at all times and try to avoid drinks that contain a lot of sugar or caffeine which are not as healthy as water.
Relax
It may seem counterintuitive, but new research shows that staying active during back pain is the most effective way to get over it. This is because exercise actually undoes ingrained chronic pain pathways in the brain and stimulates blood flow to the discs that make up the spine.
Most people who experience back pain start with a simple muscle strain or sprain, but if the injury is sustained over time, it can lead to chronic back pain. Chronic back pain is characterized by the nervous system’s impaired control of the muscles that support the lower back and this leads to increased wear and tear on the small vertebral joints. It also leads to decreased muscle activation, which worsens stability in the lower back and further leads to pain, fatigue and eventually muscle breakdown.
Getting over back pain can be a challenging task, especially when you have to do daily activities. To break the cycle, try to stay active and don’t avoid movements that require lifting or twisting your back. Keeping your back strong by doing regular back and abdominal exercises is the best way to prevent pain from reoccurring.
If your back pain is intense, it’s best to use a foam roller or apply an ice pack to reduce inflammation and relax the muscles. Using over-the-counter pain relievers can also help ease your discomfort. NSAIDs (like aspirin, ibuprofen or acetaminophen) can reduce the swelling and tenderness that causes pain.
If your back pain is persistent, you should consult a doctor or physical therapist to learn more about how to manage it. They can provide you with a personalized treatment plan and help you to break the cycle of recurring back pain.
