Most people suffer from back pain (especially the lower back) at some point in their life. Some of the symptoms of back pain may include pain that extends to your legs or increases in intensity when you bend or lift something heavy. While most people will experience mild episodes of back pain, there are instances when the pain becomes so severe that they have to seek medical attention. This is especially common when the problem has been overlooked for a long time and has developed into a worse condition, such as spinal stenosis. However, given the fact that it is always better to prevent a condition than to cure one, it is important to manage the back pain in its infant stages. Unless the pain affects your bowel patterns, was caused by an accident or is supplemented by fever (in which case you will need to contact a doctor), these self-care methods will go a long way in treating your back pain.
Change in posture
Your posture when you are seated, standing or even sleeping is directly connected to the strain on your back. Back pains are sometimes caused by poor posture. To treat the condition, ensure that your posture does not create a curvature of your back to avoid worsening the pain. For instance, avoid slouching when you are seated or standing so that the weight is distributed evenly to your feet. When lifting heavy objects, make sure that you lift using your knees instead of your back. Similarly, when sleeping, make sure that you sleep on a firm mattress and sleep on your side or back but not on your stomach.
Most people suffering from back pain will prefer to lay down or rest instead of engaging the muscles in physical activity. Keeping in mind the fact that lack of exercises may be a cause of back pain, you need to exercise as much as possible. Tai Chi and Yoga are especially helpful because they stretch the muscles.
Unprecedented weight gain and obesity may lead to back pain as extra weight will strain the back muscles and the spine. Enrolling in weight loss programmes, exercising, and eating a healthy diet as opposed to a fad diet goes a long way in treating back pain.
Heat will relieve the pain because it relaxes the muscles. At home, you may take hot showers, letting the water run to the affected area for a while, or use heat pads, hot water bottles, or heat wraps.
Ask your doctor about more ways to treat back pain at home. If severe, don't hesitate to receive medical attention.