Back pain that interferes with daily routines is a physical disorder that many people complain about, whether it's a pain that appears from time to time or is chronic. Back pain therapy should be done by a doctor, but before consulting a professional therapist, it's a good idea to take over-the-counter medications, do light stretching, exercise, and change your daily routine.
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Method 1 of 4: Coping With Acute Back Pain
Step 1. Take nonsteroidal anti-inflammatory drugs (NSAIDs)
Read the instructions for use before taking the drug. NSAIDs are useful in reducing inflammation and relieving pain.
- Over-the-counter drugs sold in pharmacies, such as Motrin, Aleve, or Bayer Aspirin can relieve pain in a short time, but can trigger side effects, such as flatulence, chest pain, nausea, dizziness, or diarrhea. If complaints persist, stop taking the drug and consult a doctor immediately.
- Many doctors claim that taking aspirin by people under the age of 18 can trigger Reye's syndrome, a rare condition that causes serious problems with the liver and brain.
Step 2. Compress the back with warm and cold objects
This method can reduce inflammation experienced by people with acute, recurrent, or chronic back pain. First, compress the back with a warm object and then with a cold object. Do this step every 2 hours for 5 consecutive days.
When you want to compress your back with a cold object, wrap a bag filled with ice cubes or frozen corn with a cloth or towel before placing it on your back so that the skin does not go into shock from being compressed with a very cold object
Step 3. Soak in warm water sprinkled with Epsom salt
This step is especially useful if your back pain occurs because you've been working manually for too long or while standing. The mineral content in Epsom salt is useful for relaxing inflamed muscles. In medical science, this method is known as hydrotherapy which is useful for activating the nervous system and improving blood circulation to stiff or injured body parts. Before bathing, make sure the water is not too hot so that the skin does not scald.
Massage your back while soaking in warm water. Take this opportunity to relax stiff body parts because warm water is useful for relaxing muscles. Place the baseball on the sore lower back or upper back and roll it left and right
Method 2 of 4: Using Professional Help
Step 1. Make sure you know when to seek help
You need to consult a doctor immediately if your groin or leg is numb or tingling, if you have trouble holding your urine or bowel movements, or if you have trouble moving your legs.
In addition, see a doctor immediately if back pain is getting worse or the trigger is not clear. You will need further evaluation if you have a fever or other symptoms
Step 2. Make an appointment to consult a doctor
When you see your doctor, tell him the condition of your back, how often your back hurts, activities that are hampered because of this problem, and provide any other information he needs to know. Usually, your doctor prescribes a non-steroidal anti-inflammatory drug to relieve back pain, but if the pain is more severe, he or she may prescribe another medication that is more potent.
Step 3. Consider steroid injection options
Depending on the severity of the back pain, doctors sometimes recommend that patients receive steroid injections. Steroid injections into a severely inflamed spine can relieve pain for months or years.
Step 4. See a chiropractor
Professional chiropractors are able to perform non-surgical therapy to treat musculoskeletal problems (related to muscles and bones). Usually, he performs therapy on the spine and surrounding body parts. When treating, he does it manually or gives directions to patients that are useful in dealing with low back pain or herniated vertebrae.
Step 5. See a physical therapist
As a trained health professional, physical therapists are able to explain the movements that must be done to treat back pain in the same way a doctor prescribes medication. In addition to teaching you how to stretch and strengthen your back muscles, he can tell you how to prevent back muscle stiffness.
Egoscue therapists have expertise in dealing with back pain by observing the patient's posture while walking, sitting, and sleeping. After that, he will explain some useful exercises to reduce pressure and tension in the back muscles
Step 6. Go for massage therapy
To treat back pain, the most appropriate massage therapy is to massage the quadratus lumborum and gluteus medius muscles.
- The quadratus lumborum muscle massage is done by massaging the muscles that often make the lower back sore, namely the muscles that connect the ribs and pelvis. This muscle stiffens when your lower back keeps moving, but your upper body doesn't move or when you sit hunched over during your daily activities. The therapist will perform QL massage therapy by massaging and stretching the quadratus lumborum muscle to treat lower back pain.
- Gluteus medius muscle massage is more beneficial when combined with quadratus lumborum massage. When there is muscle stiffness between the ribs and the pelvis, the upper part of the buttocks also becomes stiff.
Step 7. See an acupuncturist
Acupuncture therapists perform therapy by inserting small diameter needles into specific muscles. According to many acupuncturists, this therapy can stimulate the production of endorphins, serotonin, and acetylcholine, which are natural chemicals from the body that are very effective in relieving pain. The health expert community still doubts the benefits of acupuncture because it has not been scientifically proven, but clinical trials are continuing. However, there is quite a lot of evidence (from patients) to support the effectiveness of acupuncture.
Step 8. Use a nerve stimulator
One therapy to relieve severe nerve pain is using a Transcutaneous Electrical Nerve Stimulator (TENS). This tool serves to block the transmission of pain signals to the brain so that the back does not hurt at all. This tool only relieves pain, not cures. Use this tool if other options don't work and after consulting a doctor.
Method 3 of 4: Adopting a Back Pain Free Lifestyle
Step 1. Get into the habit of sleeping with good posture
Lie on your side with your back straight. Bend both knees 90° like the fetal leg posture. Place a long bolster pillow between your knees and ankles to support your hips. Hug a bolster in front of your chest so you can relax your neck and arms.
Step 2. Buy footwear or insoles that are safe for the feet
Make sure you prioritize foot health during daily activities. For that, wear footwear with an insole that supports the curve of the foot so that you can maintain balance without triggering excessive pressure on the soles of the feet. See a podiatrist (a person who specializes in foot health) if you have pronation or supination.
Step 3. Don't carry heavy bags
Fill the bag wisely. Instead of carrying things that feel necessary, bring things that are really needed so that the bag feels light. When going about daily life, alternately tie the bag strap on the left or right shoulder, carry the bag with the left or right hand alternately, place the bag on your lap or on the floor when sitting. Thus, the pressure of the bag strap is evenly distributed throughout the body.
Method 4 of 4: Strengthen Your Back
Step 1. Stretch the muscles several times a day
The following movements are useful for relieving back pain if done at least once every day.
- Bring one knee to your chest. Lie on your back on the floor straightening your legs, back, and neck. Bend one knee (eg right knee) and hold it with both hands. Slowly bring your right knee close to your chest and hold it for 30 seconds. Straighten your right leg, place it on the floor, then do the same movement by bending the other knee (left knee). Repeat this step one more time by bending the right and left knees alternately.
- Stretch the piriformis muscle. If you have back pain due to sciatica (a hip nerve disorder), the piriformis muscle usually becomes very stiff. To fix this, lie on your back on the floor while straightening your legs, back, and neck. Bend your right knee and cross your right calf over your left thigh. Lift your left thigh off the floor and hold it with both hands. Slowly bring the left thigh close to the chest until the right buttocks feel stretched. Hold for 30 seconds then straighten both legs to the starting position. Do the same movement to stretch both sides of the buttocks alternately 2 times each.
- Flex your neck muscles. Back muscle stiffness is often triggered by neck muscle stiffness. Lower your head so that your chin touches your chest until the back of your neck feels stretched. Hold on for 30 seconds. Hold your head up and tilt it to the right by bringing your right ear close to your right shoulder until the left side of your neck feels stretched. Hold on for 30 seconds. Tilt your head to the left in the same way. Hold on for 30 seconds.
Step 2. Do squats while leaning against the wall for strengthen core muscles.
Stand straight with your back to the wall and bend your knees as if you were sitting in a chair. At this time, the back, abdomen, and quadriceps begin to contract. Hold for 5-10 seconds or as much as you can and then slowly return to your feet while straightening your legs. Do this movement about 10 times each time you practice.
Step 3. Do the bridge posture to work your core muscles
Lie on your back on the floor, bending your knees and placing your feet on the floor. Slowly lift your hips off the floor so that your knees and shoulders form a straight line. Don't lift your hips too high to prevent your back from arching. Hold for 5 seconds then slowly lower your hips to the floor. Do this movement about 10 times each time you practice.
Step 4. Get into a table posture and straighten one leg parallel to the floor
Find a place to practice that is roomy enough. Get into the table posture by kneeling and placing your palms on the floor under your shoulders like a crawling baby. Straighten your neck so that you are looking at the floor. While activating your core, straighten one leg back at hip level so that it is parallel to the floor. Hold for 5 seconds then slowly lower your feet to the floor. Perform this movement by straightening the right leg and left leg alternately 10 times each.
Step 5. Practice using a Swiss ball (large ball for exercise)
Prepare a Swiss ball and use it to support your stomach while kneeling and placing your palms on the floor. Straighten your arms and legs and slowly walk forward so that the ball rolls down your thighs. Keep your body straight. Walk back again so the ball is back under the stomach. Do this exercise 10 times each time you work out at the gym or at home.
Step 6. Do cardio every exercise routine
30 minutes of low impact aerobic exercise a day, such as swimming, brisk walking, or leaning on a stationary bike can relieve back pain from muscle atrophy if you practice regularly.
Increasing blood pressure during exercise will activate dormant muscles. After practicing cardio for 30-40 minutes, the body will produce endorphins that are useful for relieving back pain
Step 7. Take time to practice yoga
Yoga exercises complement the stretches and exercises suggested in the steps above and are beneficial for dealing with stress that often triggers back pain. Focus on the breath as you do the yoga postures.
- To strengthen your core and stretch your back muscles, do the cobra pose, child posture, and hill posture.
- There are many other yoga postures that are beneficial for specific core and back muscles. Do a posture that makes the body feel comfortable. Do not push yourself. If you're not careful, exercising beyond your capacity can make back pain worse.
