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5 self-help tips to reduce your back pain

5 self-help tips to reduce your back pain

Chances are, you’ve probably suffered from back pain at some point in your life. While not always a cause for concern, this common health problem can cause a great deal of discomfort and make everyday living more difficult. Luckily, most back ailments can be treated with simple home remedies without the need to see a doctor. If you want to alleviate painful symptoms and speed up your recovery, it’s worth paying attention to these five self-help tips.

1. Use painkillers

Over the counter painkillers are often the first port of call when it comes to treating a sore back. For example, many people find that taking paracetamol is enough to reduce aches and pains. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can also be effective. However, bear in mind that if the pain is more severe and over the counter painkillers do not work, your GP may prescribe you a stronger drug, such as codeine.

2. Stay active

A lot of people make the mistake of thinking that rest will help a bad back, when in actual fact staying active can enable you to recover faster. Low impact exercises, such as swimming, walking and cycling, are generally considered best for back ailments. Activities like yoga and pilates can also strengthen your muscles and improve your posture, helping to prevent future problems. While this may be uncomfortable at first, you should try to return to normal routines as soon as possible and gradually build up yourlevel of activity. Exercise can also help you lose weight, which can ease pressure on your spine.

3. Use hot and cold therapy

Some back pain sufferers also find that hot and cold therapy helps to keep their symptoms under control. For example, using a cold compression pack, or a bag of frozen vegetables wrapped in a towel, and placing it on the affected area can decrease inflammation and ease discomfort. Taking a warm bath or shower or using a hot water bottle can also reduce muscle tension.

4. Lower your stress levels

It’s important to try to relax when you have a sore back. When you are stressed, your muscles become tight and tense, which can cause further pain and make the problem worse. To break this cycle, try to keep your stress levels in check. You can do this by practicing relaxing breathing exercises or having a massage.

5. Change your sleeping position

If your back pain feels worse when you wake up in the morning, it could be that you need to change your sleeping position. If you sleep on your side, placing a pillow in between your legs can relieve some of the pressure on your spine. If you sleep on your back, having your legs slightly raised can support the natural curve of your back.
At Adjustamatic, our adjustable beds can be maneuvered into a number of different positions to support your spine and relieve tension in your body for a more comfortable night’s sleep.

Remember, treatments for back problems will vary depending on your individual needs and the severity of your pain. However, by trying out home treatments like these, you should see significant improvements and be able to maintain a strong and healthy back.