Pain Management

Ways to Alleviate Back Pain


Back pain is a prevalent problem that affects 80% of people at some point in their lives. Back pain Cedar Rapids can result from muscle strain, too much lifting, or an accident. Moreover, conditions like scoliosis, osteoporosis, or arthritis can cause back discomfort. Regardless of the cause, back pain can be extremely uncomfortable and even debilitating. Here are ways to alleviate back pain.

Stretching and exercise

When you have back pain, it can be tempting to lay in bed or avoid physical activity altogether. However, this can actually make the pain worse over time. Instead, try gentle stretching and exercise to strengthen the muscles in your back.

One exercise you can try to alleviate back pain is Yoga, which focuses on stretching and strengthening your back, hips, and core muscles. Some yoga poses like child’s pose, cat-cow, and downward-facing can help to reduce your back pain

Walking is also a great form of exercise for back pain as it does not put too much strain on your back and can help improve your posture and overall health. Start with short walks and gradually increase the distance and duration as you feel more comfortable.

Heat therapy

Heat therapy is a simple but effective way to treat back pain. When you apply heat to your back, it helps to increase blood flow to your muscles, which can promote healing and reduce stiffness and pain. You can use a heating pad or a hot water bottle to apply heat to your back. Place the heating pad or hot water bottle on the affected area for 20-30 minutes at a time, a few times a day.

Another option is to take a hot bath or shower. The water’s heat can help relax your muscles and reduce pain and stiffness. You can also use a sauna or steam room if you can access one.

Massage therapy

Massage therapy can be a great way to treat back pain, especially if tight or sore muscles cause it. A massage therapist can use techniques like deep tissue massage to help relax your muscles and alleviate pain.

If you cannot afford regular massages or don’t have access to a massage therapist, you can try self-massage techniques at home. Foam rollers and massage balls are affordable and effective tools that you can use to target specific areas of your back.

Chiropractic care

Chiropractors are trained to manipulate the spine to relieve back pain and improve mobility. Chiropractic adjustments can be especially helpful for people with herniated discs or sciatica.

During a chiropractic appointment, your chiropractor will use their hands or a specialized tool to apply controlled force to your spine. This force is designed to realign your vertebrae and relieve pressure on your nerves. Chiropractic adjustments are typically painless, and many people experience immediate relief after their appointment.

Wear the right shoes

Putting on the wrong footwear may cause problems with hip, leg, and back alignment. This alignment problem might cause back pain. Back discomfort may be exacerbated by shoes that are too tight, have high heels, or offer little support. Using custom orthotics in your shoes might help with back discomfort.

Call American Rehabilitation Medicine to book your appointment for back pain treatment.

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