Say Goodbye to Back Pain: 7 Proven Ways to Get Relief

Living with the constant burden of back pain can be a daunting experience, permeating every aspect of your daily life. You probably have experienced some back pain, even if temporary. It is estimated that 80% of adults will experience back pain at some point. 

Back pain is a common problem affecting people of all ages, but it is more common in older adults. As we age, our spines become weaker and more susceptible to injury. Additionally, older adults may have underlying medical conditions contributing to back pain, such as arthritis or osteoporosis.

Back pain can make it difficult to perform everyday activities like walking, dressing, and bathing. It can also lead to social isolation, anxiety, and depression. Back pain may sometimes be severe enough to require long-term care.

Mayo Clinic neurosurgeon Dr. Meghan Murphy says there is good news and bad news with back pain.

The good news is back pain rarely is a sign of something serious and often relatively short-lived. The bad news is that most of us will experience back pain at some point.

Back pain can be caused by various factors, including injury, poor posture, and underlying medical conditions. The physical and mental toll it takes can be overwhelming, leaving many individuals to struggle with their well-being. However, in the midst of this prevalent issue, there are practical solutions to help manage and alleviate back pain. 

Some effective tips and strategies can empower you to regain control, improve your quality of life, and relieve the challenges of living with back pain. 

Stay Active

When dealing with injuries, obtaining ample rest is typically a priority. However, when it comes to managing back pain, simply lying down for extended periods may not be the best approach. In fact, incorporating gentle activity into your routine can aid in both your physical recovery and mental well-being. 

Physical activities like walking, cycling, and swimming offer low-impact options to promote healing and enhance overall mobility. By striking a balance between rest and movement, you can optimize your recovery from back pain and experience improved physical and mental wellness.

Take Pain Medication

The use of pain medication can play a significant role in alleviating the impact of back pain on your daily life. Over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can effectively reduce both pain and inflammation associated with back pain. These medications provide relief, allowing you to better manage your daily activities and prevent pain from dominating your thoughts.

Common over-the-counter pain medications include ibuprofen (Advil, Motrin) and naproxen (Aleve). These medications work by inhibiting the production of certain chemicals in the body that cause pain and inflammation. When using these medications, it's important to carefully follow the recommended dosage instructions on the packaging or consult a medical professional to ensure safe and effective use.

However, it's crucial to note that long-term or excessive use of pain medication can have potential side effects and risks. It's advisable to use these medications for short-term relief and in accordance with the recommended guidelines. If your pain persists or worsens, seeking medical advice for a comprehensive evaluation and personalized treatment plan is important.

Manage Your Stress

Dealing with back pain can be a challenging ordeal that affects both the body and the mind. The constant presence of back pain can consume your thoughts, leading to increased stress and tension, which, in turn, can worsen the pain and impact your mental well-being. To effectively manage back pain, finding strategies to alleviate stress is essential. 

The persistent nature of back pain can make it difficult to focus on anything else, leading to heightened stress and tension. However, managing stress is crucial in alleviating the impact of back pain on your overall well-being. Mindfulness practices like meditation or deep breathing exercises can help calm the mind and reduce stress levels. 

Seeking support from loved ones or joining support groups can provide a sense of understanding and connection, allowing you to share your experiences and receive encouragement. 

Engaging in hobbies or activities you enjoy can be a positive distraction and promote relaxation. By addressing the physical and mental aspects of back pain, you can work towards a more balanced and fulfilling life.

Be Cautious with Movement & Lifting

Sudden movements or lifting heavy objects without proper technique can result in intense pain and setbacks in your recovery process. It is crucial to prioritize your well-being and seek assistance from friends and family for activities that may pose a challenge. Restricting or minimizing lifting activities until you have fully healed can aid in avoiding unnecessary strain on your back and facilitate a smoother recovery. Exercising prudence and seeking support can optimize your chances of recuperating effectively and regaining your strength.

See A Chiropractor

A popular option for treating low back pain is chiropractic care. A 2016 review of studies found that chiropractic care effectively reduced pain and improved function in people with acute low back pain. Chiropractic care was also found to be effective in reducing pain and improving function in people with chronic low back pain. 

Chiropractic care is a health profession that focuses on diagnosing, treating, and preventing disorders of the musculoskeletal and nervous systems. Chiropractors use a variety of techniques, including spinal manipulation, to help patients improve their health.

Some of the benefits of chiropractic care for low back pain:

• Reduces pain: Chiropractic care can help to reduce pain in the lower back.
• Improves function: Chiropractic care can help improve lower back function.
• Increases range of motion: Chiropractic care can help to increase the range of motion in the lower back.
• Reduces inflammation: Chiropractic care can help to reduce inflammation in the lower back.
• Improves sleep: Chiropractic care can help to improve sleep.

An expert chiropractic and wellness center can create a tailored treatment plan based on your specific injury. In addition, they treat the whole person and not just the injury, so you'll be able to improve your mental well-being and quality of life with the help of an expert. 

Heat & Cold Therapy

Exploring the effectiveness of heat and cold therapy can provide valuable short-term pain relief for individuals grappling with back pain. Experimenting with both approaches can help determine which method works best for personal pain management. Applying heat or cold packs to the affected area, such as hot water bottles, heating pads, ice packs, or cold compresses, can alleviate discomfort and reduce inflammation.

Ice Therapy Guidelines:

• Use an ice bag filled with cubed ice or an ice pack.
• Do not apply ice directly to the skin.
• Wrap a thin towel around the ice before placing it on the skin.
• Apply ice for 20-minute intervals.
• Remove ice for at least 10 minutes between each interval.
• Avoid using ice in areas where you have circulation problems.

Heat Therapy Guidelines:

• Use microwave heat packs, hot water bottles, or muscle rubs.
• Apply heat for 20-minute intervals.
• Be cautious not to fall asleep on a heating pad.
• Heat is not recommended for everyone.
• Individuals with diabetes, open wounds, or stitches should avoid heat application.
• Always prioritize safety and consult with a healthcare professional if you have any concerns.

Aging and Back Pain - Changing Quality of Life

Back issues are common among older adults, significantly impacting mobility and ability to perform normal daily living activities. As we age, the wear and tear on our spine, along with age-related degenerative changes, can lead to various back problems, such as osteoarthritis, herniated discs, spinal stenosis, and degenerative disc disease. These conditions can cause pain, stiffness, and limited range of motion, making it challenging for older adults to maintain an active and independent lifestyle.

Mobility issues resulting from back problems can affect several aspects of daily living activities. Simple tasks like walking, bending, and lifting objects become arduous and painful, leading to a decrease in overall physical activity. 

Back pain can also make it difficult to maintain proper posture, further exacerbating discomfort and limiting mobility. This can significantly impact older adults' ability to perform routine tasks, including household chores, personal hygiene, and even getting dressed.

The impact of limited mobility on older adults' quality of life cannot be overstated. Loss of independence and decreased mobility can lead to a loss of confidence and feelings of frustration, as older adults may have to rely on others for assistance with essential activities. 

Incorporating assistive devices, such as canes, walkers, or braces, can provide support and stability, enabling older adults to navigate daily activities with less discomfort. Making modifications to the home environment, such as installing grab bars in the bathroom or using ergonomic furniture, can also enhance safety and promote independent movement.

The right caregiver at home can help provide a better quality of life for the older adult with these issues, allowing them to remain more independent and avoid needing a long-term care facility. Caregivers at home are expensive but generally less expensive than an assisted living facility or a nursing home. 

However, caregivers for long-term care are not covered by health insurance, including Medicare. Those with Long-Term Care Insurance will have access to their choice of care, including at home. Remember, you cannot purchase LTC Insurance when you already have significant health issues; policies are generally purchased as part of retirement planning when someone is in their 40s or 50s.