Back pain affects millions of people each year and is one of the most commonly used reasons for work absence. It can have a significant effect on your life, but it isn't something you have to experience forever. That should be enough to convince you that you don't want back pain and that you need to understand how to prevent it and what to do if you already have it.
Tips to overcome back pain
Back pain is a leading cause of disability in the United States. Nearly 80 percent of people will experience it at some point in their lives. Although most cases can be managed with self-care and simple exercises, back pain is often chronic and debilitating.
Fortunately, there are many things you can do to reduce your risk of back pain and relieve symptoms if they do occur.
- Exercise regularly and strengthen core muscles
Lifting weights can strengthen muscles around your spine and increase overall flexibility, which helps prevent injuries from overexertion.
- Try heat or ice
Applying heat can reduce muscle stiffness and pain. Ice decreases inflammation and swelling, which may help decrease pain as well. Apply heat for 15 minutes at a time, several times a day, but don't use heat if it causes skin redness or irritation. Avoid applying ice directly to your skin — always use an ice pack or gel pack instead — because direct contact with cold can cause frostbite!
- Lose excess weight
Being overweight or obese puts added stress on your lower back and increases your risk for spinal injuries. If you are overweight or obese and want to reduce your risk for back pain, try to lose weight through a combination of diet and exercise; ask your doctor or pharmacist about weight loss programs if needed.
- Avoid lifting heavy objects
When you lift something too heavy or awkward, it may damage your muscles or joints and increase your risk for injury or strain if you have pre-existing back problems. If possible, ask someone else to help out with heavy lifting chores like moving furniture or boxes at home and with any other lifting task
- Stay active throughout the day
Sitting for long periods can make it harder for blood to flow through your body, which can increase pressure on your spine. If you spend a lot of time sitting, try standing up every 30 minutes or so and doing some simple stretches to move around a bit.
- Stretching
Stretching can help you move your body more easily and avoid overstretching injured muscles or joints. Try stretches daily before getting out of bed or doing any intense activity that could make your back pain worse.
- Have a healthy diet
Eat well-balanced meals that include fruits and vegetables each day. A diet rich in whole grains, nuts, and seeds can help reduce inflammation throughout the body and lower the risk of developing osteoporosis later in life — both conditions that can lead to back pain.
All in all, you can take several simple steps to help beat back pain when it decides to rear its ugly head. Focusing on flexibility and strength training will help you stave off the pain without relying on expensive back pain treatment in Mt Pleasant. It's also a good idea to see a doctor so they can make sure there isn't something else going on. Keep your back strong and healthy, as that will make the difference in whether or not you're bothered by an episode of back pain.
QC Kinetix (Mt Pleasant)
180 Wingo Way Suite 201, Mount Pleasant, SC, 29464
(843) 303-9825