Back-Pain Relief

A woman needing back-pain relief looks outside a window.

Photo by Kampus Production on Pexels

Back pain impacts your whole day. It affects how you walk, how you sit down, your ability to conduct daily tasks, and many other aspects of your life. There are multiple ways you can ease back pain. Let us examine some advice on how best to find back-pain relief.

What causes back pain?

According to the Cleveland Clinic, back pain tends to develop as people age. A sedentary routine, inadequate nutrition, obesity, and stress are additional factors that may bring about back pain.

How can I get back-pain relief?

Our modern world has made people accustomed to sitting down for long periods. Many people surf the internet on their cellular phones, watch streaming television programs, or play video games but do not get enough physical activity. Choices like these can promote back pain in individuals regardless of their age. Getting up and moving around is sufficient to alleviate stress on your back. You can start by going for a brisk walk in your neighborhood. Riding a bicycle, swimming, or a Pilates workout can also be productive physical activities. Inactive senior citizens might consider stretching, walking, and doing light exercise. Whatever physical activity you enjoy, begin slowly and gradually increase the duration and intensity to avoid injury.

Inflammation is the cause of many chronic pain problems, including back pain. Medical experts suggest changing your food consumption to help alleviate inflammation. For instance, you can eat baked fish and skinless chicken to gain more protein. Also, eating a colorful array of fruits and vegetables is beneficial. The various colors point to a range of nutrients. Avocados, seeds, nuts, olive oil, and wild fish are foods with healthy fats, and eating these foods contributes to fewer bouts of inflammation. Avoiding dairy, sugar, and flour is also advisable. Following these eating habits can reduce inflammation and thereby provide back-pain relief.

Can stress cause back pain?

Stress is the root cause of many health challenges. Some plans to manage stress include getting proper sleep each night. Sleeping well at night is vital for health, especially for those seeking relief from back pain. Sleep-deprived individuals release more stress hormones than those with proper sleep. Furthermore, sleepless nights lower pain tolerance and can make body pain worse. 

Exposure to blue light is one of the main culprits causing sleepless nights and impacting chronic back pain. Electronic devices emit blue light that affects your body. Melatonin, the sleep-aiding hormone, is produced in your body when you are in the dark. When you are in a lighted setting, your body creates less melatonin. Exposure to blue light right before climbing into bed causes your body to produce less melatonin, making it more difficult to fall asleep. Doctors recommend avoiding blue light from cellular phones, computer monitors, televisions, and other electronic devices at least two to three hours before trying to sleep. 

How do I get back-pain relief without medication?

Sitting up straight while working at your desk can relieve your body of back pain. It seems simple but is effective. Lower and relax your shoulders. Sit up against the back of your chair and keep your feet flat on the floor.

Cognitive Behavioral Therapy (CBT) can also help people manage stress, anxiety, and pains in their bodies. CBT is a type of talk therapy that helps individuals identify negative thinking, so they can replace those thoughts with positive problem-solving concepts to handle challenges.

How can CBT help manage back pain? Health professionals suggest people write a list of options and consequences to help manage their problems. For example, the Cleveland Clinic suggests those with back pain might write a list of various options to take and the consequences of those actions.

Options and Consequences

  • I can take medication, but it may cause drowsiness, and I will feel less in control. 
  • I can exercise, but the results are slow. However, I can feel more in control. 
  • I can improve my sleeping habits. I will feel rested and have more energy. 

Writing lists of options and consequences can help people make better decisions and counteract hopeless thoughts. 

Also, you can apply cold or heat to achieve back-pain relief. Ice packs can help reduce swelling and ease back pain. You place an ice pack on your back for 20 minutes and then remove the cold compress for an additional 20 minutes. Such a method is a positive way to reduce inflammation and muscle spasms. A heating pad assists in getting the blood flowing in your tightened or stiff back muscles. After removing the heating pad, it is critical to conduct light stretching to prevent muscle spasms. Notably, do not use the heating pad with pain-relieving ointments or creams.

Back pain is inconvenient, limiting, and can be embarrassing too. Hopefully, these recommendations have helped you develop a plan for relieving back pain that you or a loved one is suffering.

If you want to learn more about healthy habits, please read about weightlifting’s benefits for seniors.

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About Joey Hinojosa

Joey Hinojosa graduated with a bachelor's degree in broadcast journalism and a master's degree in mass communications. He began working at Empower Brokerage in early 2022 and enjoys being creative in his writing, photography, videography, and other projects.

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