Most of us will have experienced back pain at some point in our lives. Whether it’s from sitting or standing with a poor posture, twisting the wrong way when lifting a heavy object or the result of an underlying medical condition, back problems can be hard to shake. Luckily, there are simple steps you can take to speed up the recovery process and ease painful symptoms. Let’s take a look at some self-help techniques you can do to tackle a sore back.
Invest in a comfy bed
While most people will take little notice of their sleeping arrangements, having a worn-out bed frame and shoddy mattress is a sure fire way to aggravate back ailments. If you’re finding it difficult to drift off at night, investing in a high quality bed and supportive mattress can help you get a peaceful night’s sleep while also lowering your chance of developing future back problems. If you suffer from chronic backache, an adjustable orthopedic bed such as those from Adjustamatic can provide long-term treatment for the condition. Medically proven to help with a range of health problems, these beds can be adjusted to enable you to sleep on a slight incline, supporting the natural curve of the spine and easing the strain off vulnerable areas.
Years ago, doctors would recommend bed rest to help treat back pain. Today, we know that’s no longer the case. While being physically active may be the last thing you want to do, moving around and continuing with your normal day-to-day activities can help you on the road to recovery. Whether you’re tidying the house, walking the dog or doing some simple stretches, staying active will prevent your back from stiffening up and help to keep it supple and strong. Low-impact exercises such as yoga, pilates and swimming are particularly effective for easing back complaints.
Hot and cold therapy
Hot and cold therapy can also help to promote healing. If you don’t fancy hobbling to the pharmacy to pick up a hot and cold pack, you can make your own versions by wrapping a towel around frozen peas or using a hot water bottle and applying it to the sore area. As a general rule of thumb, if the area is inflamed or swollen, apply ice – if there is no swelling, apply heat.
Activities to avoid
If you’re hoping for a speedy recovery, there are certain activities you will need to avoid. For example, steer clear of bending, twisting or lifting heavy objects for at least the first six weeks. Be careful not to overdo it when exercising either – while it’s a good idea to keep moving, it’s important to wait until the pain has significantly reduced before tackling more vigorous exercises like cycling and running. Try to avoid being immobile for long periods too. If you have a desk job, make sure that you take regular breaks to walk around and adjust your chair so that the back is straight.
By following simple steps like these, you can help keep the pain at bay and avert the chance of developing further back issues later down the line.