Everyone knows someone with back pain; it is one of the most common issues in modern health, and can be debilitating in many regards if left untreated. Upper back pain can be traced to stress and to osteoporosis of the spine in older women. Lower back pain may be caused by arthritis, diseased kidneys, premenstrual pressure, or a sedentary job in which too many hours are spent in an improperly designed desk chair. Most cases are caused by strain on the muscles and connective tissues surrounding the spinal column. With increased age, these muscles need to be strengthened by exercise so that the back is properly supported.
The most helpful thing that you can do to combat spine issues is to maintain a consistent and healthy prevention plan. However, after a brutal fight with back pain, it is imperative set up an appointment with a chiropractor or another pain management specialist. This being said, access to a trusted clinical expert can take one or more days. In situations where the pain is unbearable, and instant solutions are required, many people turn towards stretching and other self-performed remedies. Eventually, many people take to these practices as their primary method of precaution.
Always take precautions and use particular and detailed discretion at all times when attempting any of these home remedies.
This report contains significant guidance and contribution from Healthepointe’s own Dr. Andrade. Cheers to him and all he’s done to help our patients.
Stretches and Exercises.
- Sit sideways in a chair. Plant your feet on the floor and slowly twist your torso towards the backrest. Use leverage while stretching. Make sure to twist smoothly and slowly. Move to the other side and repeat.
- Lie down on a yoga mat. Hold your knees to your chest, and start rocking back and forth in a slow and relaxed manner. This is useful in helping to relax and untighten your spinal column.
- Put the tips of your fingers on its respective shoulder. Keep your hands on your shoulder, and make your elbows touch down the middle. Hold for 5 seconds, and then repeat. You can do this in a chair or standing up.
- Stretch your arms forward, face your palms away from each other, and lock your fingers. Drop your chin to your chest, and stretch your arms as far out as you can. Hold it for 3 seconds. This exercise is best done while sitting in a chair.
- Slowly rotate your shoulders towards your back, and then release them downward. Repeat this 10 times.
- Compress the back of your shoulder blades together. Repeat this 10 times.
- Touch your ear to its respective shoulder. Alternate between each side until each ear has touched its ear 10 times.
- Practice yoga or meditation.
Dos and Don’ts
In addition to stretching to relieve momentary pain, it is extremely important to take the necessary precautions to avoid any painful episodes down the line.
- Get out of bed. Laying down will halt your body’s recovery process.
- Stretch, walk, and move about. Keeping your body active is vital to recovery. Use discretion. Quick jerking movements can lead to more damage.
- Maintain a proper posture, even when sitting. Always sit and stand up straight.
- Avoid hunching over. This frequently occurs when using a laptop in bed. It can lead to long-term back problems.
- Always remember to keep a shoulder’s width between your feet.
- Tuck in your stomach while standing.
- Shift your weight between your feet when standing for too long.
- Dangle your arms down from the side of your body.
- Apply ice for the first 2 to 3 days. Use heat afterwards. Try not to fall asleep with ice or heat to avoid any potential skin damage.
- Take ibuprofen, acetaminophen or other doctor recommended pain relievers.
- Light massages can be extremely helpful. Always make sure to have all motions go toward the heart. This will help circulate blood flow. Massaging away from the heart may damage a valve.
- If you have to lift heavy objects, be kind to your back by lifting them the right way. Don’t bend over in a hairpin curve, and hold the object at a distance from your body in order to keep your clothes clean. Don’t try to prove your prowess as a weightlifter by attempting to pick up and carry anything that weighs more than 25 pounds. That’s about the weight of a large plant, five reams of copying paper, or five encyclopedia volumes. Bend from the knees. When you raise the object, hold it close to your chest.
Eventually, you’re going to have to start thinking about long term solutions to back pain. Here’s a list of important steps to take, and limitations to keep in mind.
- Frequent and safe exercise could be the key to long term prevention of back pain. You can develop your own fitness program to suit your available time, your activity preference, and the available facilities. Include activities that help develop all the components of fitness – Flexibility, strength and cardiovascular endurance. It must be done regularly. Include warm-up and cool-down periods. It needs to involve a high enough level of exertion for a long enough duration to achieve its intended benefit.*
- Avoid sleeping on your belly. You will need to have your head up to breathe, which can cause neck problems.
- There are suggestions that sleeping on the floor can be a remedy for back pain.
- Add cushions to your chairs, or use pre-padded chairs.
- Make sure your desk is comfortable on your upper extremities.
- Make sure your shoes fit appropriately.
- Prioritize using a firm mattress and a pillow that is oriented to help alleviate your problems.
- Utilize a standing desk at your workplace. Studies have shown that standing desks have the potential to reduce back pain by up to 54%. There are also reports of standing desks helping to combat stress and fatigue.
- Consider seeing a clinician who specializes in the Alexander Technique, which is a type of physical therapy that aims to increase a patient’s range of motion.
- Many specialists point towards Aromatherapy as a way to relieve back pain.
- Some argue that Biofeedback has potential as a remedy for a variety of sources of chronic pain.
We can help
For all your pain management needs, visit us here at Healthpointe today! You can schedule an appointment with us here. We are also now offer texting services! Give us a call or text us to schedule an appointment today at (714) 367-5390.
Our Board Certified physicians are here to help.
We have locations in and near Anaheim, in and near Colton, in and near Corona, in and near Garden Grove, in and near Irwindale, in and near La Mirada, in and near Long Beach, in and near Los Angeles, in and near Ontario, in and near Perris, and in and near Temecula.