Back pain makes the body feel very uncomfortable. These complaints are self-limiting and will go away in a few weeks. However, the chance of recurrence is greater if you have experienced it. Back pain occurs because the muscles are injured or the lining of the joints is worn away, for example when lifting heavy objects or suddenly moving without good coordination. Arthritis, osteoporosis, and spinal curvature abnormalities also trigger back pain. Mild back pain can be treated by stretching, light movement, heat therapy, or taking over-the-counter medications. To deal with severe chronic back pain, consult a doctor or professional therapist for the best solution.
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Method 1 of 4: Overcome Back Pain Quickly
Step 1. Apply cold therapy as soon as your back hurts
Within 24-72 hours of the injury, compress the back with a bag filled with ice cubes, frozen vegetables, or a frozen wet towel. After 72 hours, apply heat therapy.
- Do cold therapy for 20 minutes per therapy.
- Do not apply cold therapy more than 10 times in 24 hours.
- If you want to apply ice, place a cloth or towel on your back so that the ice doesn't directly touch your skin.
Step 2. Continue with heat therapy
After treating the back using a cold object, do heat therapy. This method is useful for stimulating blood flow and accelerating healing.
- Make or buy a warm compress. To relieve back pain, use an electric heating plate, a bottle of warm water, warm gel packs, or a steam bath in the sauna room.
- Perform heat therapy using a dry or damp object.
- To treat minor injuries, do therapy for 15-20 minutes per therapy. For more severe injuries, do therapy for up to 2 hours per therapy.
Step 3. Take an over-the-counter anti-inflammatory drug
Take over-the-counter non-steroidal anti-inflammatory drugs, such as ibuprofen or naproxen sodium according to the dosage listed on the instructions for use or on the packaging. If the pain does not go away, consult a doctor for the prescribed medication.
Consult a doctor if you want to take other over-the-counter drugs and need to make sure first
Step 4. Stretch
Even if the pain is gone, keep doing light stretching at home. Choose movements that relax muscles and relieve pain because not all stretching movements can relieve back pain.
- Lie on your back on the floor. Slowly bring one knee to your chest and hold for a moment. Straighten the bent leg and slowly lower it to the floor.
- If your back hurts when you pull your knees to your chest, do the stretch in another way. Lie on your stomach while resting on your elbows.
- If this posture feels comfortable, place your palms on the floor and slowly straighten your elbows while lifting your body off the floor. Keep your lower abdomen touching the floor.
- If this movement triggers pain, do not continue until you consult a doctor.
- See a chiropractor or doctor to ask which stretching technique is right for you.
Step 5. Do light activity
Sometimes you may need to lie on the floor, but in general, resting is not the recommended way to treat back pain. Instead, you need to practice regularly as often as possible. Stop activities that make the pain worse.
- Get into the habit of walking, stretching, and walking around indoors.
- If you need to rest, lie on your back on the floor. Support your knees with a bolster for more comfort.
Step 6. See a doctor if the pain gets worse or doesn't go away
Consult a doctor if back pain does not go away within a few days. If your back hurts after a fall or physical trauma, you may need other treatments, such as x-rays or other medications. If the pain is very severe and doesn't go away with rest, call your doctor right away. Treat immediately if the pain is accompanied by numbness or tingling.
Method 2 of 4: Coping With Severe or Chronic Back Pain
Step 1. Check with a doctor
The doctor will observe your movements and ask you to sit, stand, walk, or raise your legs in various ways. You will be asked to rate your pain on a scale of 1-10. Depending on your symptoms, your doctor or chiropractor may ask you to undergo several tests, such as:
- X-ray.
- MRI or brain scan (CT scan).
- Bone scan.
- Blood test.
- Nerve examination.
Step 2. Take pain medication prescribed by your doctor
To treat severe pain and inflammation, your doctor will prescribe medication to relax the muscles, topical analgesics, or narcotics that must be taken as prescribed.
- Since pain relievers are addictive, such as codeine or hydrocodone, ask your doctor to prescribe another medication. Gabapentin and naproxen can relieve pain without causing addiction.
- Don't take over-the-counter medications if you're taking medication from your doctor, especially if you have to take anti-inflammatory drugs.
Step 3. Undergo therapy with the help of a physiotherapist or chiropractor
The most effective way to deal with back injuries is to improve posture (adjustment) and undergo physiotherapy. Physiotherapists and chiropractors are able to heal patients who experience pain by making adjustments or physical therapy using ultrasonic waves, electrical stimulation, and other techniques that cannot be done alone at home.
- Do self-therapy at home by learning how to do the stretches and movements suggested by a physiotherapist or chiropractor.
- Make sure you see a physiotherapist or chiropractor as recommended by your doctor. Find out if the therapist is willing to provide ongoing consultations.
Step 4. Learn the stretching exercise routine you need
Occasionally, a physiotherapist or chiropractor may suggest that you perform certain movements or postures at home. Practice as best you can according to the advice given. Stretch slowly so you have time to relax your muscles. Don't be in a hurry.
Find out how to do the right stretches because the wrong movement can make back pain worse
Step 5. Consider treatment with steroid injections
Sometimes, doctors perform therapy by injecting cortisone or anesthetic in the back near the spine. This method is useful for reducing inflammation around the nerves so that back pain is significantly reduced. However, the effect lasts only a few months and this procedure should not be repeated. Consult with your doctor to find out the risks and benefits of steroid therapy.
It is possible that your doctor may suggest steroid injections so that you can have a good physiotherapy program
Step 6. Consult a doctor about the possibility of undergoing surgery
Surgery is rarely performed and is less effective in treating back pain. However, this method can be considered as a last resort if the back pain is very severe and makes the body weaker.
Doctors will recommend surgery if there is a problem with the bone structure, for example because the vertebral space is narrowed or there is a severe hernia in the spinal cord
Method 3 of 4: Preventing Back Injuries
Step 1. Lift the object with the correct technique
Don't rely on back strength when lifting things. Instead, stand near the object you want to lift while spreading your legs apart, activating your abdominal muscles, and bending your knees. Make sure your body is facing the object you want to lift and lift it in a controlled, flowing motion. Do not move suddenly, turn sideways, or tilt your body.
When lifting a heavy object, lift it while straightening your arms and bringing your chin to your chest
Step 2. Improve your posture
Get used to sitting and standing with a relaxed body. Imagine there is a rope at the crown pulling you up. Straighten the neck so that it can support the head well. Roll your shoulders back and relax. Activate your abdominal muscles to keep your back straight.
- If you need to stand for a long time, relieve pressure on your lower back by placing one foot on a short bench or alternately rotating your ankles.
- If you have to sit for long periods of time, make sure your thighs and forearms are parallel to the floor. Sit back so that your back is well supported and place your feet on the floor.
- Move the body occasionally so that the muscles are not stiff.
Step 3. Practice to strengthen your core muscles
Weak back muscles due to infrequent exercise can cause back injuries. Although uncertain, some evidence suggests that core muscle strength is correlated with the risk of low back injury.
- Practice stabilizing your core muscles by doing the plank, bridge posture while lying on your side and on your back.
- Increase your core strength by engaging in a balance posture, such as standing on one leg.
- Do jumps and bend your knees like you're doing body strengthening exercises, such as lunges, squats, and hamstring curls.
Step 4. Work on dealing with stress
How to deal with back pain greatly affects the recovery process. Stress, worry, anxiety, and depression can hinder recovery. The pain will get worse if you feel anxious.
- The practice of focusing the mind is useful as a therapeutic tool for dealing with back pain. Take courses that train you to focus your mind on dealing with stress.
- Another way to deal with back pain is to undergo cognitive behavioral therapy and self-control. Ask your doctor for a referral so you can consult a professional therapist.
Method 4 of 4: Undergoing Therapy with Medication
Step 1. See an acupuncturist
Acupuncture is a method of Chinese medicine that involves inserting sterile needles into specific points on the patient's body. Acupuncture is beneficial for various types of pain, although research has not shown the effectiveness of this therapy. Just like other treatments, acupuncture is a safe therapy as long as the needles are sterilized and performed by an experienced acupuncturist.
- Look for a professional acupuncturist who is licensed by the government.
- In addition to acupuncture, undergo therapy performed by chiropractors and physiotherapists.
Step 2. Get a proper massage therapy
Back pain due to tense muscles or activities that are too strenuous can be treated with massage therapy. Let the therapist know where you feel pain and remind them if the massage triggers pain or discomfort.
To relieve pain, the body will activate other muscles that are not normally used so that it feels sore and stiff. Massage therapy is useful to overcome muscle stiffness
Step 3. Join a yoga or pilates class
Following a workout with an experienced yoga or pilates instructor is a great way to strengthen and relax your back muscles. Ask your doctor or physiotherapist for recommendations so you can choose yoga exercises that are beneficial for back pain.
Do not continue stretching exercises if your muscles feel sore or uncomfortable when performing certain movements. Avoid the movement or stretch to accommodate the muscle injury
Tips
Back pain therapy is an ongoing process. Even if the pain is gone, therapy should be continued so as not to recur
Warning
- If you have very severe muscle pain or injury, such as being unable to move after lifting a heavy object, seek medical attention immediately.
- A car accident that causes back or neck pain, especially when the body is hit with a whiplash, should be treated immediately by a doctor or professional therapist.
