50 Things You Can Do Today to Manage Back Pain (Personal Health Guides)

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Table of contents

• Bestselling Series
• 404 NOT FOUND
• The Pain-Emotion Connection
• Emotional Aspects of Low Back Pain
• Back Pain and Your Emotions

University of Otago, Wellington, Looking for Support services or groups A health professional or service News from your region Patient portals Help right now View all. Back pain Print A A A. What to do if you have back pain Move your back Gentle movements starting as soon as possible will help to reduce pain and spasm and to regain full range of motion.

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Exercise Exercise can help to reduce the total duration of pain and prevent recurrent episodes. The best types of exercises are ones that you enjoy and can do regularly. If this happens, you may be happier reducing the amount you exercise for a couple of days, but try not to stop completely. As the pain eases, try and build back up to the previous level as soon as you can.

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7. 50 Things You Can Do Today to Manage Back Pain by Keith Souter?

If you get frequent episodes of low back pain, keep doing regular exercise to prevent new episodes. Work You can continue to work if you have low back pain, so long as it is possible to do your job safely. Apply gentle heat or ice Applying gentle heat or cold can offer relief and help to ease pain during the first few weeks. Apply ice or cold packs to the painful area for 10—15 minutes every few hours.

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Wrap a plastic bag of ice or a bag of frozen vegetables in a damp cloth or light towel. Never place ice directly on your skin. Apply a moist, warm compress, or a warm wheat bag to the painful area for 20—30 minutes several times a day. Keep the compress warm for best effect. Physiotherapy One of the most common treatments for back pain is physiotherapy.

Physiotherapists are able to: Medications Medications can be used to supplement other things that you are doing for back pain, but often do not provide much additional benefit. Medication Description Paracetamol Paracetamol has not been found to be effective for acute or chronic back pain. NSAIDs can help to ease acute back pain, but they have side effects and are not suitable for everyone. NSAIDs are not suitable for chronic back pain because of the harmful effects associated with their ongoing use. Opioids are not recommended for routine use as the benefits are usually small compared to the risks.

Short-term use of opioids may be considered for some people with acute back pain but these are not recommended for chronic back pain because they have not been found to be more effective than other pain medications and have harmful side effects when used on an ongoing basis. Read more about opioids. Read more about orphenadrine.

Non-medicine treatments There's a variety of other non-medicine-based treatment options to manage pain such as acupuncture, manipulation and massage. Taking medication or having surgery can address the physical cause of your pain, but if you're anxious or depressed, it won't solve your entire problem. Both need to be addressed at the same time," Schofferman says. For people with mild to moderate low back pain, a supervised exercise program may be enough to treat physical and psychological symptoms.

The goal of these programs is to strengthen the muscles of your back and the areas that support your back such as the abs , and teach you how to do everyday activities -- like lifting and bending -- without hurting your back. If you have more chronic, severe low back pain, it helps to see not just one doctor, but a whole team of experts that can include your regular doctor, an orthopaedic doctor or physiatrist, as well as a chronic pain specialist, physical therapist, and psychologist. All of these specialists should have experience in treating chronic pain.

The Pain-Emotion Connection

Plan to be an active participant in your treatment. Keep a journal of your pain, so you can start to see patterns -- when the pain tends to occur and what triggers it. Then talk to your doctor to learn about the different therapies available. Behavioral therapy can help you cope with your pain and deal with any limitations or depression you're experiencing as a result. Relaxation techniques like deep breathing, progressive muscle relaxation, and biofeedback can teach you how to ease the muscle tension that's contributing to your low back pain. Your doctor may also prescribe medications to relieve pain, help you sleep, or ease your depression and anxiety.

Work with your doctor to come up with a comfortable level of physical activity. Jamison describes two types of back pain patients. Don't do more than you can comfortably handle, but don't become a couch potato either. Exercise is actually good for managing low back pain and stress for many people. However, depending on your health and medical reason for back pain, certain exercises may be harmful. Make sure to discuss an exercise regimen with your doctor first if you have chronic back pain.

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