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Dr. Jemal Khan |
Back pain doesn't take a vacation just because we live in paradise. There are a number of back pain relief remedies that you can easily incorporate into your daily routine to help you manage your back pain.
Cool it-with ice: Even with all the high tech medical options available, a simple ice application can still be one of the more effective, proven methods to treat a sore back or neck. Ice is typically most effective if it is applied soon after an injury occurs, or after any activity that causes pain or stiffness. Ice can also be very helpful in alleviating postoperative pain and discomfort. It is always a good idea to use a moist barrier, like a wet towel, between your skin and the ice.
Heat therapy may feel good too: While the overall qualities of warmth and heat have long been associated with comfort and relaxation, heat therapy goes a step further and can provide both pain relief and healing benefits for many types of lower back pain. In addition, heat therapy - such as heating pads, heat wraps, hot baths, warm gel packs, etc. - is both inexpensive and easy to do. Some patients find more pain relief with heat (either moist heat or dry heat) and others with ice. The two therapies may also be alternated, which may make heat therapy more tolerable when it's hot outside.
Take advantage of warm muscles: If you have tight hamstring muscles (the large muscles in the back of your thighs), the motion in your pelvis may be limited, which can increase stress across your lower back. To decrease this stress it is a good idea to incorporate hamstring stretching exercises into your daily routine. Hamstring stretching should typically include applying even pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time, one to two times each day. There are a number of different ways to stretch your hamstrings, and if you have a back condition you may want to check with your doctor of chiropractic to discuss which position will work best for you.
Work out in the pool: Water therapy can be a very soothing, rewarding therapy to treat back pain. In addition to the exercise benefits, water therapy has the added benefits of relaxation and sensory alterations due to water temperature and hydrostatic pressure. It also decompresses the joints of the spine and allows for further range of motion.
Final thoughts: All of the above therapies can be combined with your chiropractic treatments and for most people will improve their response to treatment.
Talk to you chiropractor about other home care activities you can follow when those aches and pains occur.
