Back pain is a common problem that can affect people of any age. It can have a significant impact on people’s day-to-day activities such as work and enjoying family time. Experiencing symptoms of back pain can also greatly affect people’s quality of life which is where managing back pain can help.
If you are currently experiencing back pain or are looking for ways to prevent a flare-up in the future, we’ll explore some methods and treatments below that may offer some relief and help manage pain and discomfort.
Managing Back Pain
Back pain can be both uncomfortable and debilitating for sufferers. Fortunately, there are a few simple remedies and techniques people can try to help manage back pain, reduce downtime and shorten the duration of symptoms.
Back pain can either be short-term (acute) or long-term (chronic). Acute back pain can last from anywhere between a few days to a few weeks. For some people, chronic back pain can be rather persistent, lasting more than three months.
Common Causes
Our backs are composed of a series of complex structures consisting of muscles, tendons, ligaments, disks and bones. Any problems that arise with any of the above body parts can have a flow-on effect and ultimately lead to back pain.
Some common causes for back pain include:
- Strained muscles or ligaments
- Making a sudden awkward moment
- Poor movement or posture
- Not getting enough exercise
- Injuries
- Poor posture
- Damaged disks
- Falls
- Stress and muscle tension
- Lifting objects that are too heavy
- Lifting something the incorrect way
- Various medical conditions
Back pain can also come about as a result of everyday physical movements, for example:
- Coughing or sneezing
- Bending awkwardly
- Sleeping on a mattress that does not provide adequate support
- Standing or sitting for extended periods of time
- Twisting your body
- Sitting hunched at a computer or desk
Signs & Symptoms
How does someone know they are experiencing back pain? The main symptom experienced by people with back pain is that they can feel pain or discomfort somewhere in their back. This pain or discomfort can also extend down to the person’s buttocks and legs and worsen with bending, twisting, or lifting heavy objects.
Other ways to describe a backache include:
- Experiencing pain in your muscles
- Feeling a shooting, stabbing, or burning sensation
Managing Back Pain
While not all cases are the same, back pain can often be resolved over time with adequate self-care and treatment. Using some or a combination of methods may potentially offer some relief from commonly experienced aches and symptoms associated with back pain.
Some self-care and treatment options for managing back pain include:
- Stretching – can reduce tension in muscles that support the spine and promote greater mobility
- Keep moving – staying active by doing low impact activities such as walking or swimming can help decrease stiffness and improve blood flow to the spinal structures
- Rub on creams – using creams, gels or balms can ease sore muscles and offer some pain relief
- Exercise to strengthen your abdominal core – performing core exercises can build up key muscles that offer support to your back
- Chiropractic treatment – chiropractors can provide hands-on treatments to help manage back pain through spinal manipulation and mobilisation of surrounding muscles and joints.
- Hot or cold therapy – apply an ice pack for back injuries, pain relief, inflammation and swelling. For muscle pain or stiffness, use a heat pack instead.
- Relax – rest and relaxation can reduce stress and muscle tension (which can result in back pain).
Preventing Back Pain:
Preventing back pain isn’t as difficult as you might think. Below are some actions and lifestyle changes that can be taken to keep your back healthy and strong while preventing recurring pain.
- Exercises – stay active and work on building muscle strength and flexibility
- Maintain good posture – be mindful of your posture at all times. Use seats with adequate back support and avoid slouching or sitting forward while hunched over a computer or desk.
- Healthy weight – maintaining a healthy weight range can help prevent additional strain on your back
- Don’t lift heavy – avoid straining your back by lifting heavy objects and where possible, use the correct technique when lifting
- Avoid sudden movements – use steady, deliberate movements to prevent twisting and unnecessary strain to your back
Chiropractic Treatment To Help Manage Back Pain
If you’re considering Chiropractic treatment as an option for treating or to help manage back pain, First Choice Chiropractic is here to help. Speak to our team about our chiropractic services or book an appointment today.
