3 Simple Ways to Begin Managing Your Back Pain
Back pain can be extremely inconvenient and burdensome. Numerous people use prescription medications to manage their pain, but with opioid addiction on the rise, many of them are looking for a better alternative. According to a study published in the BMC Health Services medical journal, physical therapy can help patients reduce their reliance on pain medications while also lowering their out-of-pocket expenses.
During your first appointment with a physical therapist, they can provide simple strategies and exercises to help relieve your back pain. The three techniques listed below can significantly reduce your discomfort from back pain, and the best part is that you can do them at home!
And if you’re searching for more ways to relieve your pain, don’t hesitate to contact Aspen Rehabilitation to schedule an appointment with one of our licensed physical therapists!
1. Get active
Taking it easy and resting is sometimes the best way to relieve lower back pain. This is especially true if your pain is the result of an injury or reinjury to a particular area. At home, resting and applying ice to the affected area can help reduce swelling.
However, when it comes to chronic lower back pain, getting up and moving around is much more effective in terms of pain relief than resting all day. Endorphins, which have natural pain-killing properties, are released during physical activity. They also boost your mood, which is a plus!
It’s important to exercise and have a daily routine, but don’t overdo it before consulting with a licensed physical therapist. Taking a walk every day is an easy way to stay limber and release those natural endorphins.
l therapist will monitor your activity and make you aware of any movements that could cause injury. They can also assist you with flexibility and teach you exercises and stretches to help build up the muscles around your spine, which will increase lower back strength. A greater range of motion will also reduce the amount of stiffness you feel!
2. Exercise your hamstring muscles
A physical therapy session can help you get started with targeting specific hamstring muscles. When the backs of your upper thighs become overly tight, your lower back must work overtime to compensate.
Your hamstring muscles influence whether or not your lower back joints become overstressed. Stretching your hamstrings aids in the lengthening and loosening of those muscles. It may also help to relieve lower back pain, especially if you have spasms.
At home, try bending over twice a day to reach your toes. Don’t strain as you reach down, and try not to lock your knees. If you experience any discomfort, discontinue the exercise and consult with your physical therapist about alternative ways to lengthen your hamstrings. You don’t want to put any unnecessary stress or strain on your hammies, but if you can, this is a great way to stretch.
3. Try the heat and ice method
Alternating hot and cold packs on the lower back is a common method for relieving back pain. However, if you prefer one temperature over the other, you don’t have to switch between them! Although using both hot and cold packs is not required, switching between the two extremes can provide a broader range of benefits when it comes to relieving back pain.
Heated compresses have many advantages. Hot compresses relieve pain by blocking the “signals” that travel from your lower back nerves to your brain. Heat also promotes circulation. This increased blood flow aids in the healing properties found in your bloodstream. On the other hand, cold compresses and packs come in handy because they can stop spasms, numb pain, and reduce swelling in the affected areas.
Your therapist will most likely apply one or both of these packs to the affected areas during physical therapy. It’s a good idea to consult with your physical therapist about the best type of compress for your at-home treatment. Heating pads and ice packs are both inexpensive and easily accessible options.
Contact Aspen Rehabilitation today for pain relief!
Don’t worry if you’re not sure where to begin when it comes to treating your lower back pain. The specialists at Aspen Rehabilitation are here to support you! Are you ready to unlock natural lifestyle changes that will help you get rid of your back pain, once and for all?
Contact our office to make an appointment with one of our licensed physical therapists today!
