Most adults in Westfield experience back pain at some point. Even though seeking medical help is important, there are plenty of tips that may help you relieve the pain at home. The following tips may help you manage back pain in Westfield.
1. Maintain Good Sitting Posture
One of the simplest ways to manage back pain is by adopting a good sitting posture. If your job requires you to sit at a desk for a long time, keep your feet firmly placed on the ground. Avoid hunching forward and ensure that your back is supported.
Regular massages may help improve your back pain. It lengthens your muscles and relieves tension. Lower back massage may improve your overall posture hence reducing pain in the future.
3. Heat or Ice Pack
If you have a lower back injury, apply ice within the first 72 hours. The earlier you do it, the better. An ice pack will reduce your pain and swelling. It provides relief by relaxing your tightened muscles. Heat is great as well. Apply it on your lower back if your pain is not caused by acute injuries. Do not apply a heat or ice pack for over 20 minutes at a time as it may damage your skin.
Stretching your muscles may relieve back pain. It may prevent similar injuries in the future. Stretches are important because your back muscles extend to different directions.
5. Invest In a Good Mattress
Sleeping on a high-quality mattress may improve your back pain. The best mattress for lower back pain is medium-firm. However, your sleeping position may determine the appropriate mattress for you. If you are sleeping on your side, a softer mattress may be more appropriate.
6. Wear the Right Footwear
Wearing the right footwear may improve your general posture and relieve back pain. Wear comfortable shoes that provide stability especially when you need to stand for a long time. Sneakers and boots may be great options. High-heeled shoes and flip flops could make your pain worse as they exert too much pressure on your back.
7. Over-the-Counter Medication
Over-the-counter pain relievers may be good for back pain. Anti-inflammatory drugs like ibuprofen and aspirin are some of the best options. Take them a few days in a row when experiencing pain to reduce your symptoms. Since the medications aren’t safe for everyone, seek the opinion of your doctor before taking them.
8. Maintain a Healthy Weight
If you are overweight, you are likely to be putting excessive strain on your lower back. Your doctor may recommend a diet plan or exercise regime to help you attain a healthy weight.
If your pain does not improve within four weeks of using home remedies, it may be time to see a doctor. You may also need immediate help if you have a history of cancer or you were recently involved in an accident. Excessive back pain may be a symptom of underlying health conditions. Common treatments for pain include physical therapy, surgery, and medication.