Back pain is a very common problem that can sometimes interfere with day to day life. It’s one of the most frequent reasons why people visit a healthcare provider, such as a chiropractor. Some of the most common cause of back pain include arthritis, muscle strains/ sprains, poor posture and disc problems such as a herniated disc or slipped disc.

Thankfully there are a few actions you can take to help alleviate the pain and prevent your back pain from worsening. The main aim is to relive pressure, reduce strain and strengthen your muscles. Changing a few daily habits can help you maintain a healthy, pain-free back. In this blog post, we will run through some helpful tips to help you get rid of back pain and lower back pain.

Apply ice or heat to alleviate back pain

There are a few ways you can find quick relief from back pain. Studies show that applying ice or heat is an effective way to get relief from back pain. Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. The ice helps with reducing the inflammation quickly. It is best not to apply ice for more than 10-20 minutes at a time. A heating pad can also help stiff or achy muscles.

Medication

In addition to heat and ice, non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen can also be helpful. But it’s important to note that no medication should be taken for an extended period of time.

Keep moving to get rid of back pain

Contrary to popular belief, resting and avoiding activity for a long time is not advised when you have back pain. Unless you have signs of a serious cause of back pain i.e. loss of bowel or bladder control, weakness, weight loss of fever – you should stay as active as possible. In fact, the sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve. Staying in bed for any prolonged period can make you stiff and increase pain.

When you don’t move and bend, you can lose muscle strength and flexibility. With bed rest, you lose about 1% of your muscle strength each day. And you can lose 20-30% within a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer. The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

This is the first part of a two part post. Stay tuned for part 2  over the next few days where we will be covering more helpful tips to get rid of back pain!

Are you searching for a “Chiropractor Near Me” or a Chiropractor in Central London?

If you’re suffering from back pain, and want to find out more about chiropractic care, feel free to call us 07376 243726 or book an appointment online. You can locate our Chiropractic clinic in Covent Garden. At our clinic you will find that trusted London Chiropractor you have been looking for, to perform back cracking and other chiropractic adjustments in a professional and right way.