Are you tired of the persistent discomfort that comes with back pain? Back problems can happen even with the best prevention and interrupt daily life to the point where you need medical attention. At the Sports Injury & Pain Management Clinic, Dr. Leon Reyfman and Dr. Boleslav Kosharskyy can help you with spine health and pain care. They specialize in treating pain-related issues and come up with solutions best suited to your condition. Dr. Leon Reyfman and Dr. Boleslav Kosharskyy focus on identifying the root causes of your uneasiness and us the safest and the most advanced technology to offer the best pain treatment care to treat and prevent recurring back pain and its symptoms.

Read more: 9 Stretches to Relieve Neck Pain

The back muscles and spine support most of our body’s weight. We use these muscles for everyday movements, including sitting, standing, and walking. These activities subject them to a lot of stress and strain, especially during everyday movements like lifting and twisting.

Back pain is a common health issue that can result in limited activity and make it difficult for you to perform routine tasks easily. It can also cause pain in other areas, including the neck, and middle and upper back. Sudden injury, sports, arthritis, or wear and tear resulting from aging are the most common causes of lower back pain.

Whether it causes a dull ache or shooting, stabbing sensations, back pain can have a devastating impact on your quality of life. No matter the cause of your back pain, home remedies, and care can ease pain and prevent it from coming back.

Read more: Home Remedies for Fast Back Pain Relief

Top Tips to Ease Your Back Pain

Here are 8 effective tips to relieve back pain and keep your back healthy.

8 Tips to Help Ease Your Back Pain

Focus on your core muscles

Your lower back is under the stress of supporting the entire body. Because most of us slouch when we sit, the muscles that support our spine, and the core muscles become very weak, making it even harder to support our backs. Exercises that focus on the core muscles enable them to better support the spine and improve function, which keeps the back strong and healthy and prevents problems in the long run.

Regular exercise tones and strengthens the surrounding muscles in the back, which increases their flexibility and reduces pressure on the back. It helps to reduce pain, decrease tension and muscle spasms, and improve torso stiffness.

Read more: 10 Tips For Dealing With Lower Back Pain

Stretch your muscles daily

Stretching is a great way to relieve chronic and acute lower back pain and prevent future lower back problems. If your back muscles are tight, they put additional stress on your entire spine, including your joints. Stretching daily can loosen tight muscles and promote your spinal health.

Your doctor or physical therapist can show you how to gently stretch your muscles to relieve pain and inflammation and strengthen your back.

Read more: What Causes Chronic Back Pain? Here Are 7 Potential Culprits

Correct your posture

You can ease your back pain by correcting your posture when sitting. Poor sitting posture can put a strain on the discs in the lower spine, which causes pain, especially when you sit for long hours.

If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Sit upright, with your shoulders relaxed and your body supported against the back of the chair. Also, avoid hunching forward to see the computer screen and reaching far ahead to use a mouse or keyboard. Try putting a pillow or a rolled towel between your lower back and seat. You can avoid lower back pain by maintaining the right posture and taking a short walk after some time.

Take walks

Walking is one of the most cost-effective, safe, and easy ways to manage back pain and strengthen muscles. Walking increases blood circulation, which delivers more oxygen and nutrients to the spine and the muscles surrounding it. Better circulation reduces inflammation, speeds up the healing process of the damaged tissues, and relieves pain.

Brisk walking outdoors will not only help you maintain a healthy weight but also keep the pressure off your back, which will keep your body fit. Walking at a comfortable pace for a few minutes also warms up your muscles.

Read more: What Is Causing My Back Pain, and How Can I Remedy It?

Learn how to lift correctly

Your back muscles may be strong, but you should not use them for lifting heavy objects. Most back injuries or damage occurs when you bend down to lift something heavy the wrong way and end up twisting the muscles. Lifting with your back can lead to sprains, strains, muscle spasms, and pain. Use proper body mechanics and techniques recommended by doctors and engage your leg muscles instead of your back, when you pick up heavy items.

Get assistance if the item is too heavy for you to lift alone.

Keep the pressure off your back when sleeping

Along with sleeping on the right mattress, maintaining a good posture while you rest can help with your back pain. Sleeping flat on your back puts pressure on the spine. Elevate your knees slightly by placing a pillow under them to relieve strain on your back. If you are a side sleeper, put a pillow between your knees to reduce pressure on your back.

Your mattress should be comfortably firm, not too hard, and not too soft. Quality sleep can prevent or lessen back pain, and knowing how to sleep when you have back problems can help cope with healing and recovery.

Read more: How Can I Relieve Pain in My Neck?

Keep an eye on your weight

Excess body weight places extra stress on the back muscles and makes you more vulnerable to injury and pain. Your spine may become stressed and tilt unevenly to cope with added weight, lose its proper support, and develop an unnatural curvature over time if you are not careful, especially as you age.

Being overweight can increase the rate of degeneration of the structures that make up your spine and the risk of chronic back conditions. Follow your doctor’s recommendations for diet and exercise, and aim to keep your weight within a healthy range for your height.

Quit smoking

Smoking is bad for your body, including the back, as it restricts blood flow to the discs that cushion your vertebrae. This can lead to quicker disc degeneration and pain in the back. This unhealthy habit also reduces calcium absorption and new bone growth, which increases the risk of a fracture due to osteoporosis, a condition in which your bones become weak, brittle and more susceptible to breakage.

You must make an effort to identify the reason behind your back pain. At times, you may not need medical intervention to treat back pain. Regular exercise, a stretching routine and making a few lifestyle changes, such as changing your workstation, switching to a healthy diet, and getting enough sleep aid in quick recovery and protect from future flare-ups too.

Read more: 5 Signs Your Back Pain Might Be an Emergency

When to See a Doctor for Your Back Pain?

If your lower back pain does not improve with rest or using these home care tips, or if you are experiencing severe or sudden back pain that is affecting your mobility, medical assistance is necessary. Chronic or severe pain needs medical treatment.

Call your doctor right away if you have any red flag indications, including:

  • A history of cancer or a recent infection
  • A recent fall or other accident
  • Extreme fatigue
  • Rapid weight loss
  • Signs of infection such as fever, chills and sweats
  • Nerve problems such as shooting pain, numbness, or tingling
  • Changes in bowel or bladder function

Your healthcare professional may recommend options for treating lower back pain, which include physical therapy, medication, and pain management with cortisone infection or in certain cases surgery, if it is some medical condition that is causing the pain.

Read more: How to Relieve Shoulder Pain When Lifting Your Arm

Dr. Leon Reyfman and Dr. Boleslav Kosharskyy specialize in treating back pain and help you take the right steps that improve your back health and prevent future suffering. They understand how back pain can affect your physical and emotional health. There are many options for treating back pain successfully without using invasive methods. Dr. Leon Reyfman and Dr. Boleslav Kosharskyy assess your unique needs and customize your treatment plan to ensure you get high-quality care and pain relief. Call Sports Injury & Pain Management Clinic today to learn more about what you can do to keep your back at its best and enjoy a healthy, safe life.