Are you experiencing back pain from a recent injury? You’re not alone. Studies show that worldwide, back injuries and pain is the leading cause of disability. This prevents millions of people every day from going to work, completing daily tasks, and having fun. While dealing with back injuries can be uncomfortable and inconvenient, there are many ways to ease your pain and make a full recovery. For our top tips for treating a back injuries that can help you get back to living your normal life, read on for our basic guide.
Table of Contents
1. Determine the Cause
There are many factors that can cause back pain that you may not realize. Whether it’s stress, poor posture, or an old mattress, it’s important to determine the cause before starting treatment.
One of the most common causes of back injuries and pain is muscle strain. Muscle strain can result from heavy lifting, awkward movements, or not warming up before a workout. This type of injury will often leave you feeling sore or experiencing spasms.
Another type of back injury you might experience results from a slipped disk. Disks work to provide cushioning between the bones in your spine, and can sometimes move around or rupture. Ruptured or slipped disks can irritate the nerve and leave you in severe discomfort.
Finally, it’s important to know if you have a preexisting condition like osteoarthritis or osteoporosis. These conditions may require more extensive treatment or medication.
2. Keep Moving
While dealing with back injuries is painful and exhausting, it can often be tempting to lay in bed or on the couch all day. The bad news is, this can do more harm than good for your healing process. After waiting about two or three weeks after your injury, start slowly moving around as much as you can.
Spending hours on end laying horizontally can increase pain levels and make it more difficult to recover. Staying active, even if it’s taking a slow walk around your home, can help strengthen your muscles and increase blood flow. This will help speed up your recovery and help you feel better in the meantime.
Be sure not to do any heavy lifting or new exercises when dealing with pack pain. To find the best at-home movements to heal your back pain, consider speaking with a physical therapist or trainer.
3. Ice and Heat
For almost any injury that you’ll experience, ice and heat will become your new best friend. Treating a back injury is no exception.
First, apply an ice pack to the area for about 15 minutes. Be sure not to leave it on the skin longer than 20 minutes, as this can decrease blood flow to the injury. After 15 minutes of icing, apply a heating pad or hot towel to the area.
Applying heat to an injury can help relieve short-term pain and relax muscles. You might also find it helpful to take a hot shower or bath.
It’s important to remember that developing treatment for back pain can look different for everyone. Be sure to consult with a doctor throughout your healing process.
Find Relief for Your Back Injuries Today
Back injuries can leave you feeling exhausted, frustrated, and left out from everyday activities. The good news is, these tips can help you make a full recovery. Get back to the life you deserve and develop a treatment plan for your back pain today.
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