In the research about the causes and treatments of back pain, new discoveries are constantly being made. The instructions in this article will give you an overview of the tricks on how to relieve back pain and how to prevent it from occurring.
- Your back is much stronger than you think
Many people suffer from back pain during their lifetime. At first glance, it can be alarming and limit daily life, but in reality they rarely pose a major threat.
The human spine is a very strong and solid structure, and seriously injuring is not that easy at all. In the case of common back pain, the cause is usually sprain or strain.
According to studies, 98% of people recover from such episodes quite quickly and often without any special treatment. Repeated episodes are also often not dangerous.
2. An x-ray is most likely unnecessary
When people see any changes in their x-rays, they panic and begin to avoid activities that are important for the recovery, such as physical activity.
In very rare cases, an x-ray will detect a more serious problem that requires medical intervention.
Therefore, if your family doctor or physiotherapist does not require an x-ray, take it as a good sign.
3. Avoid bed rest, keep moving and doing normal activities
Scientific studies have now concluded that if a person who is suffering from lower back pain and avoids physical activity, the result is greater pain and slower recovery.
Of course, in the first days of a back pain, it is better to avoid sudden movements and be more careful to relieve the pain. It is best to stay as physically active as possible and gradually resume normal exercise to speed recovery. Abstaining from any movement is harmful in the long run.
4. Don’t be afraid of bending over and lifting weights
Back pain is often thought to be caused by bending over or lifting weights. It’s true that lifting a heavy object in an unnatural position can cause injury, but it’s probably just a sprain or strain.
It is very important to train and make it a habit for your body to lift different objects and weights. We all have different bodies, so it’s only natural that different lifting techniques work for everyone. There is no one-size-fits-all.
5. Exercise and an active lifestyle help relieve and prevent back pain
Consistent exercise helps relieve back pain and is the best way to prevent it in the future.
Start slowly and gradually increase the intensity and difficulty of your workouts. Even if your back is tender from training at the beginning, there is no reason to worry – it will not harm your back, but make it stronger.
Once again, it is important to emphasize that there is no one specific training that is the most effective. So feel free to choose an exercise routine that you enjoy and that fits into your everyday life so that you can do it regularly.
6. Painkillers do not speed the recovery
There is no clear evidence that the use of painkillers will speed recovery from back pain. Taking painkillers is justified only in combination with other methods, such as continuing training and physical activity.
But even in this case, painkillers should be used as a short-term option, because long-term use can lead to side effects.
Exercise and active lifestyle should definitely be the main method for alleviating back pain. The good news is that it’s safer and cheaper too!
7. Surgical intervention is very rarely required
Some rare situations where strained spinal nerves cause pain, pins and needles or numbness in the legs can be relieved with surgery, but it is important to understand that this is not the only or the best solution.
In the long run, it is more beneficial to alleviate such injuries with exercise, and surgical intervention should always be a last resort.
More and more people have started to understand that sleep is a very important factor in alleviating back pain.
High-quality and sufficient sleep lowers stress in the body and leads to a general feeling of well-being, which is why you are less susceptible to injuries and able to recover faster.
Try to sleep 7.5-8 hours a day and follow a certain sleep rhythm. It is also important to understand that there is no one best sleeping position or mattress that suits everyone.
9. Back pain can occur even without having injured yourself in any way
There are several physical and psychological factors that can cause back pain either alone or in combination. For example:
- Physical factors: stretching, avoiding certain “dangerous” movements to “protect” the back.
- Psychological factors: fear of back injuries or fearing of the injuries not healing or excessive stress.
- Other health and lifestyle factors: constant fatigue, bad mood, insufficient sleep, excess body weight and lack of physical activity.
- Social factors: difficult relationships at work or at home, dissatisfaction with your job, stressful events in your private life such as the loss of a loved one or a serious illness.
It is important to understand how some factors can affect you and your health and thereby learn to cope with them.
10. When to seek help
If your back pain does not improve within 6-8 weeks, you should consult a doctor or physiotherapist.
A physiotherapist can give advice and instructions on how to treat back pain and improve your overall health and well-being in the future.
However, if certain symptoms occur, you should definitely consult a doctor. For example:
- Numbness or numbness in the groin or buttock area;
- Weakness in the legs;
- Symptoms due to back pain such as fever or excessive night sweats.