Approximately, nine million people suffer from back pain at some point in their life. This is particularly common in women who tend to be more prone to back problems and poor posture. Whether you want to prevent back pain in the future or you’re currently struggling to get out of bed in the morning, learning how to relieve back pain fast can get you back on your feet and back in the gym in no time.
Quick Solutions for Back Pain
Typically, traditional medical treatment focuses on addressing anatomical issues in the lower back, but for most men and women a multifaceted approach can work more effectively to keep this type of chronic pain at bay.
The following list includes quick fixes that most people tend to overlook when searching for an effective solution for how to fix upper back pain.
The body naturally makes endorphins, and they are actually every bit as strong as manufactured pain medication. When you release endorphins in the body they work to block pain signals from registering in your brain. A release of endorphins also helps alleviate depression, stress, and anxiety, all of which are associated with ongoing back pain.
You can try the following activities to release these feel-good hormones:
• Aerobic exercise
The leading cause of insomnia and a poor sleep pattern is pain. Almost two-thirds of men and women who suffer from chronic back pain also struggle with some type of sleep disorder. Additionally, poor sleep can exacerbate back pain. This is a vicious cycle that often worsens over time if both pain and sleep issues are not addressed. Meet with a sleep specialist who can recommend different techniques, medications, and lifestyle changes that will help you get a better night’s rest. This, in turn, will quickly work to minimize ongoing back pain.
Why Exercise Can Help
The muscles in your back and abs play a critical role in supporting the lower spine. If you fail to work these muscles during the course of the day, you must specifically target them during your workout.
There are a number of exercises you can try that will take only twenty to thirty minutes to complete. If you’re not used to working out, start off slow. Even sitting upright on an exercise ball for twenty minutes a day will work to engage the core muscles, improving your posture, strengthening the core, and minimizing your ongoing back pain.
Cold and Hot Treatments
Never underestimate the pain reduction powers that come with applying heat and ice to your aching back. Not only can doing so provide instant relief, but it can also kickstart the healing process.
Cold pack therapy has a couple of benefits. first, it works to minimize inflammation, which is often the culprit with any type of back pain. Second, it works as a local anesthetic and slows down nerve impulses. This will prevent nerve spasms.
Heat therapy also offers a couple of benefits. first, it improves circulation, which can draw in healing nutrients to the affected areas, and it also inhibits the pain messages that are being sent to the brain.
Heat therapy comes in many forms. We recommend trying several methods out in order to determine what works best for you. Try soaking in a tub, taking a hot shower, or using a hot water bottle or heating pad.
The Power of Stretching
Tight hamstrings are usually overlooked as a contributor to lower back pain. But if your hamstrings are too tight, your sacroiliac joints and lower back will be stressed, which can result in more pain. Simple hamstring stretches can be performed twice daily by people suffering from ongoing lower back pain.
Using Your Brain
Medical professionals who specialize in pain reduction therapies understand that pain is more complicated than just a sensation. The way the brain processes and interprets pain signals can play a crucial role in how you perceive pain. Did you know you can develop skills that will teach your brain to ignore or reduce pain signals? Developing these skills will go a long way toward helping you experience a lesser degree of pain and the way your brain perceives it.
Relaxation training it just one method and it involves concentrating on deep, measured breathing that helps to relieve pain and muscle tension. It may sound funny, but learning how to relax can take practice. Speak with a pain management specialist to learn about effective techniques you can try which will help your body and brain learn how to manage chronic pain.
Simple Lifestyle Changes That will Help You Deal with Ongoing Back Pain
Most people know that calcium is essential for bone health, but research has shown that the body also needs vitamin K for strong bones. It’s believed that this vitamin helps to deposit calcium directly into the bones, which makes them denser. The stronger your bones the lower your chances of an injury that can lead to chronic pain.
If your briefcase or purse weighs more than ten percent of your weight, it’s simply too heavy and can put undue stress on your body, especially your back. By simply lightening your load on a daily basis, you’ll enjoy less lower back pain, a reduction in muscle soreness, and improved posture.
We’ve already mentioned the importance of sleep and its relation to chronic pain, but we haven’t covered how your sleep environment could be making your back pain worse.
A hard sleeping surface may not be better for your back. Recent studies have shown that people who slept on a softer bed reported fewer cases of back pain compared to people who slept on firm or hard mattresses.
Your pillow can also be to blame. Your pillow shouldn’t raise your head and neck out of alignment with your spine.
Here’s how to tell if your pillow is contributing to your chronic back pain: If you sleep on your side, your chin shouldn’t curve up to your shoulder. For back sleepers, your chin shouldn’t be pressed into your chest.
People searching for answers to how to fix upper back pain or how to relieve back pain fast will find that many of these treatments do work to immediately relieve pain associated with upper and lower back pain, however, we recommend seeking medical attention for pain that lasts longer than two weeks.