7 Steps for Pain Relief for Back

Thursday, July 23rd, 2009

Lower back pain is one of the most common reasons for a doctor visit and affects 8 out of 10 people.  Pain relief for back pain can take 6 to 8 weeks to resolve with proper care, however, without proper care, it can last for months. Here’s how to get rid of back pain and avoid a chronic back pain problem.
1.Relieve back pain with over the counter ibuprofen or other anti-inflammatory until you can visit your doctor and request  prescription strength ibuprofen.

2.Use hot packs several times a day. While ice is effective at preventing swelling and dulling pain, heat releases muscle tension and increases nutrition to strained muscle tissues making it a more effective way to get rid of back pain. Invest in a high quality hot pack or heating pad, or make one on the cheap by filling a tube sock with rice and heating it in the microwave.

3.Avoid activities that cause back pain to flare. Back pain is self-reinforcing and it is imperative to break the pain cycle in order to cure back pain.  Every time something causes back pain or makes the pain worse, the healing time is prolonged.

4.Stretch the hamstrings (muscles in the back of the thigh) and strengthen the abdominals assuming doing so does not cause further back pain. This will relive muscle tension and lay the groundwork for preventing back pain in the future.

5.Use creative visualization to aid pain relief for back pain. Studies have shown that meditation and creative visualization are very effective at combating back pain.  A good time to do this is while applying a hot pack. Put on some soft music and take deep breaths. Pick a message such as ‘relax’ or imagine your back healing.  With consistent practice creative visualization will reduce back pain.

6.Rest in positions that relieve back pain. This may mean laying on the back with feet propped up or laying on the side.  Keep trying different positions until back pain is relieved, then use those positions whenever possible to break the pain cycle and further foster healing.

7.Recognize that pain takes an emotional toll. Pain tires people out both physically and emotionally. Be sure to get plenty of rest and engage in activities that allow you to laugh and smile.  Whenever you feel hopeless or like you’ll never get better, replace those thoughts with ‘healing takes time’ or ‘my back will be fine’.

Patience, diligence, constantly trying new things and excellent self-care will resolve back pain sooner as opposed to later.

Tags: creative visualization, hamstrings, hot packs, ibuprofen, pain relief, pain relief for back, positional release, strengthen abdominals, stretch
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