Back pain is a common problem for many people in the UK, and issues can range from slight twinges that dissipate fast to chronic pain that is extremely debilitating. It’s thought that over 2.8 million adults in the UK suffer from back pain, and over 60% of adults will experience back pain at some point in their lives.

If this issue is plaguing you and you’re looking for some relief to help you ease the pain or cope with chronic back pain, these tips can be useful in getting some relief.

Heat and Ice

Heat and ice packs for back pain can help reduce inflammation and pain by increasing blood circulation to the area. This might not work for all types of back pain but can be extremely effective for muscular pains, as it will ease the discomfort, and heat can relax tight muscles, allowing you to lower pain levels.

Typically, ice is best for treating acute back pain as soon as it occurs, while heat is better for chronic pain conditions. For some relief, use both for a maximum of 20 minutes as part of heat and ice therapy or on their own for 20 minutes at a time.

Chiropractor

Chiropractors specialise in manipulating joints, muscles, and bones to align the body, which can be effective in treating some types of back pain. They can provide relief by reducing pressure on the nerves, improving joint mobility, and restoring normal function. It’s important to understand what is causing your pain and if a chiropractor can help you. Trained and skilled chiropractors, such as those treating patients at Aurum Health Care, can advise you on the best course of treatment for your back pain to deliver the best results for you.

Mobility Work and Movement

No longer is being sedentary recommended for those with back pain, as the less you do, the more you lose the use of your muscles and the more debilitating the pain can be.

Instead, it is recommended that those with back pain still move as much as they can to maintain movement and muscle strength.

Many people have found relief by incorporating mobility exercises into their day. Mobility exercises slowly, over time, increase your range of motion via you performing small stretching and movement exercises within your abilities until you see progression. These exercises are designed to improve your range of motion and flexibility, enabling you to overcome issues often associated with back pain, such as stiff or tight muscles that make pain levels worse and impact your mobility.

Strengthen Core Muscles

Your lower back supports most of your body, so it’s little wonder that most people experience pain in this area. Strengthening your core can help you build stronger muscles to support your lower back and remove some of the strain from it. Most people don’t use their core muscles day to day, so you need to find core exercises you can do within your pain levels and practise them each day; even 5 minutes per day can be beneficial, and much like the mobility exercises mentioned above time, you will notice the difference and the strength you’re building up.

Change Your Sleeping Position

Sleep and back pain are often two things that don’t go well together. Back pain can impact one’s ability to get a good night’s sleep, yet a good night’s sleep can be therapeutic for those struggling with pain. It’s a catch-22 situation.

However, changing your sleeping position can offer some relief. Avoid sleeping flat on your back. Try things like elevating your legs to ease pressure on your back, or if you’re a side sleeper, put a pillow between your legs as you sleep for the same impact. It can even be worth investing in a cervical pillow to help you improve your spine alignment when you sleep and reduce neck pain. The contours in a cervical pillow are designed to offer support for your head and neck, and the crevices produce a comfortable sleeping surface that alleviates back pain.

Watch Your Weight

Excess weight can put added pressure on your back, and even those at an ideal weight can benefit from paying attention to their weight if they are struggling with back pain. Maintaining a healthy weight can reduce the strain on your back, especially on the lower back, and can also improve your overall health. A healthy diet can help you deliver the nutrients your body needs to help you overcome pain and repair any damage that causes deficits, especially if it’s for recovering from an injury. Trying to do as much exercise as possible will help you maintain a good weight or lose weight if you need to. Low-impact exercises like walking, swimming, and yoga are all good for back pain.