relieve back pain

Relieve Back Pain Fast In 5 Ways

What is back pain?

Are you having trouble moving due to back pain? Have trouble sleeping, exercising, walking, or doing other everyday activities? Back pain can be a killer, and depending on the severity of the pain, it can really inhibit you from doing the things you love. So if we were to look at back pain on a clinical level, what exactly is it?


Back pain is localized pain in the back. Symptoms can include stiffness, limited movement, buttock pain, weakness in legs, upper back pain, lower back pain, and neck pain. Back pain is a common problem, and in the most severe cases, it can leave you immobilized. So what are some of the most common causes? 


What are the most common causes of back pain?

Common causes of back pain happen for many reasons. It can be caused by your occupation, an injury, and even how you sleep. Identifying the most common causes of back pain is essential for learning how to prevent it in the future. 

Aging

Age is one of the most common causes of back pain. Your bones and muscles become more worn and brittle as you get older. People can become more susceptible to Osteoporosis and Arthritis as the years fly by. Osteoporosis is a condition where your bones become weaker, making people more prone to back pain. Arthritis is inflammation of the joints leading to stiffness and joint pain. Both conditions happen with age and can affect your back.

Injuries

Injuries are another common cause of back pain. Pulled muscles or tendons from heavy lifting, exercise, or other straining activities can result in injuries, leading to tightness, stiffness, and sometimes, swelling. 


Sleeping in awkward positions

Sleeping in an awkward or uncomfortable position can definitely lead to back pain. Your sleeping posture can pressure your neck and spine, putting strain and painful pressure onto your joints. 


Stress on the spine

Stress on the spine due to bad posture or carrying heavy loads is another massive contributing factor to back pain. When back muscles have to overcompensate, it can place unnecessary stress on the spine, causing aches and pains on the spine and surrounding muscles. 


So, now that we’ve looked at some of the most common causes of back pain, let’s explore some of the main ways we can treat back pain so you can get back out there and do what you love doing!


5 tips for treating back pain quickly


One of the most important things to remember is back pain usually goes away if you start taking care of your posture and don’t put too much stress on your spine. 


However, this will depend on the type and severity of pain, where it’s localized, and how you treat it. Here are 5 tips for treating back pain fast! 

Tip 1: Physical Therapy

Physical therapy is one of the best first steps you can take to minimize back pain! Whether it’s chronic back pain or something much less severe, seeing a physical therapist can still be a great way to manage your pain.


Physical therapists can offer rehabilitative plans, exercise plans, and treatment plans to help return you to optimal health.



Tip 2: Oral medication

The clear and sometimes the best answer. Readily available medications from the drug store or a prescription from your medical practitioner can help with reducing pain and inflammation. 


Painkillers like ibuprofen or paracetamol can effectively reduce sensory pain. Anti-inflammatory medications can be super helpful as well for reducing pain and inflammation. Make sure to talk to a medical professional first before taking any medications.


Tip 3: Medicated creams

Still under the same umbrella of medication, except focusing on the topical application instead of oral medication. Applying creams to sore back muscles can help numb, reduce swelling, heat or cool overworked muscles, and block pain signals traveling to your brain.


Tip 4: Ice + Heat packs

Ice and heat packs are an incredible therapy to control back pain. One of the best things about them is that they can be used as a home remedy any time of day! Use cold packs to numb muscle soreness, reduce inflammation, and heat to improve circulation and tissue healing, and loosen tight muscles.


Tip 5: Acupuncturist, Chiropractor or Osteopath

These three practitioners have helpful approaches which can be used towards back pain. Acupuncturists can use needling techniques to block pain or dysfunction. 


Chiropractors use adjustments to enhance spinal alignment, and osteopaths use soft tissue therapies to treat specific conditions (like pain). Do some research to see which practitioner would be best for you!

Back pain prevention going forward

Looking after your back and your spine is essential - you only get one! So how can you go about preventing back pain and injury? 


  1. Make sure to not focus on your weight. Being at a healthy weight is vital for taking excessive pressure off your back.
  2. Make sure to practice good posture. Practice good posture when you're sitting, sleeping, walking, and running!
  3. If you're lifting heavy parcels, packages, or lifting heavy weights at the gym, be careful and ensure you lift properly to avoid putting strain on your back.


All in all, it's super important to practice good health. If you have any questions about back pain or muscle pain, always seek help from a professional to ensure you're doing right by yourself!

Get In Touch With Us Today

If you’d like personal 1:1 care or want to learn more, please contact us at (410) 946-1672, or click here. We’ll get you in touch with one of our dedicated professionals. At True Sports Physical Therapy, your health is always front of mind! It’s our mission to help you get off the sidelines and back on your feet in the fastest and safest way possible.


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