Three out of four people suffer from back pain at some point in their lives, according to the American Academy of Family Physicians. Likely causes of this condition include a muscle strain or spasm, ligament strain, a joint problem or slipped disc. Lifting heavy objects, sleeping awkwardly or muscle overuse during sports all can increase your risk of developing back pain. To ease pain, stiffness or discomfort, you'll need to take a multifaceted approach to your therapy.
Cold and Hot Therapy
Usually, you should treat a new muscle injury with ice to reduce swelling and pain, according to MayoClinic.com. Heat therapy --- such as a hot packs or hydrotherapy --- promotes blood flow to the injured area and aids healing. It also makes connective tissue more flexible and helps to reduce muscle stiffness or spasms.
Pain Relievers
Over-the-counter pain medications are some of the most common treatments for back pain. Non-narcotic analgesics such as acetaminophen help to relieve pain, while non-steroidal anti-inflammatory medications such as ibuprofen can ease both pain and inflammation. Stronger medications for back pain, such as narcotics or muscle relaxants, may contain ingredients such as codeine.
Stretches
Tight muscles in your back contribute to back pain; stretching exercises help to keep them flexible and improve your range of motion. Two yoga poses you might find useful include the cat and camel stretches. Perform these exercises while on your hands and knees. For the cat stretch, drop your head, slowly begin to arch your back as high as you can and hold for five seconds. For the camel stretch, raise your head and hips up and let your abdomen drop toward the ground. Hold each stretch for five seconds and repeat 10 times, recommends University of Michigan Health Systems.
Core Strengthening
Weak muscles in your abdomen, back and hips --- also known as your core --- can trigger low back pain. They cause your tummy to sag, put strain on back muscles and throw your spine out of alignment. Core training to strengthen these muscles helps to stabilize the spine during daily activities. However, done incorrectly, core exercises can put extra pressure on your back, so consult your doctor for advice on the appropriate exercises to do, especially if you have a condition such as a slipped or bulging disc.
References
- "American Family Physician": Low Back Pain -- What Is Low Back Pain?
- "American Family Physician": Low Back Pain -- What Can Cause Pain in My Lower Back?
- MayoClinic.com: Tendinitis Pain: Should I Apply Ice Or Heat?
- University of Maryland Medical Center: University of Maryland Spine Program
- University of Michigan Health Systems: Low Back Pain Exercises
