10 Pain Management Techniques to Help With Your Back

Sixteen million adults deal with back pain — that’s eight percent of the entire U.S. population. If you’re reading this article, chances are, you’re one of them.

You may have back pain from an injury, or maybe it’s down to bad posture while sitting at your desk all day. No matter whether it’s your lower back that aches or the upper muscles, one thing is for sure: having chronic back pain is incredibly uncomfortable.

So, you want to find new methods for pain management to make your back feel better and get back on your feet. Here are ten methods to try for your achy back.

1. Exercise

It may sound counterintuitive to exercise in order to relieve your back pain. However, it makes sense if you understand the science behind it.

Moving regularly keeps your muscles strong, and having stronger muscles will help you avoid back pain. In fact, exercise is a great pain management tool.

If you’re looking for exercises that will make your back feel better specifically, you can add them to your routine, too. Bridges, leg lifts, and even simple stretching can do the trick.

2. Heat…

If you need to dull the pain of a painful back right now, put some heat on it. A half-hour of gentle heat exposure can really loosen up the tightened muscles, and it can stop spasms, too. You can repeat this process every two hours.

3. …and Cold

There’s a reason so many muscle-soothing remedies combine heat and cooling sensations. After the heat loosens up the tight muscles, the cold comes in to reduce blood flow to the area. Ice can also reduce inflammation, which would otherwise contribute to your pain.

Just be careful not to place ice directly on your skin. Instead, the ice should be wrapped in a towel and then applied to the back.

4. Massage Therapy

Massages are great for pampering and relaxation. But when they’re performed by a trained professional, massage therapy can relieve even the most acute bodily aches.

Everyone from athletic trainers to occupational therapists to chiropractors rely on massage therapy to help their patients. That’s because this practice has a slew of body-bettering benefits, including reduced inflammation and stiffness, as well as boosted circulation.

5. Chiropractic Care

Spinal manipulation performed by a chiropractor can help your joints move as they once did. So, if it’s your spine that’s bugging you, as opposed to your back muscles, then seeing a chiropractor could be a great appointment for you to make.

The great thing about a chiropractic appointment is that it can soothe your pain just as effectively as medication can. So, if you’re looking for drug-free alternatives to pain management, then chiropractic treatments are a great option for you.

6. Yoga

In a similar vein as exercise, as we mentioned above, yoga can help soothe your back pain, too. You can probably guess how it diffuses bodily tension: yoga stretches your muscles, which releases some of the tension held within them.

The great thing about yoga is that you can practice it just about anywhere. You can sign up for a class at your local studio, or you can hit some poses in your living room. No matter where you are, you will feel relief in your back as you stretch your body in this way.

7. Acupuncture

Speaking of ancient practices, acupuncture can diffuse built-up tension in your muscles, too. Obviously, this treatment isn’t for everyone — if you have a fear of needles, then acupuncture won’t work for you.

However, if you’re not scared of sharp objects, then acupuncture could be a great technique to relieve your back pain. As a skilled acupuncturist inserts their extra-thin needles into your pressure points, it will release tension, soothe spasms, and calm inflammation, too.

8. Rest

Sometimes, your back might hurt because you’re on the go too much. So, make sure you’re getting enough sleep — and see if a few more hours of rest and relaxation can relieve some of your pain.

You probably know this already, but just in case: adults need between 7 and 9 hours of sleep each night. If you’re not getting that amount of shut eye, try to go to bed sooner and see if resting your body relieves some of your chronic pain.

9. Pinpoint Other Contributing Factors

Why does your back hurt, anyway? Figuring that out can help you with your pain management techniques.

For example, if you’re in pain after a long day of work, maybe your desk chair is not set up properly, or that it’s simply uncomfortable. Swapping it out could relieve the pain you’re feeling.

You may also tense up because you’re anxious. So, dealing with your anxiety could soothe your back. Whatever it is, pinpointing the problem could make it very easy to make your back pain disappear.

10. Take Care of Yourself

Finally, you can relieve your back pain by taking care of yourself. A few minutes of self-care daily can help you relieve tension and anxiety, which will loosen up your back.

The above methods will work — but something as simple as a hot bubble bath or a few minutes of writing in your journal can work wonders. Take time for yourself and remember that your self-care isn’t selfish.

We Can Help With Pain Management

Even with the above ten tips in mind, you may still need help with your pain management regimen. We provide chiropractic care to people who have been injured in workplace accidents — so, if you got hurt on the job and that’s why your back hurts, then we’re the perfect team to help you get through it.

Click here to contact us today. We’ll make sure you’re the right fit for our services — and then we’ll help you soothe that pain that has been plaguing you.