Approximately one in six Australian adults experience back pain at any given time. For many people, back pain can be debilitating, making it difficult to carry out everyday activities, limiting their ability to work, and dramatically lowering their quality of life. However, treating back pain, whether acute or chronic, can be challenging, as the cause of the pain is often not clear.
While there are several ways you can temporarily alleviate back pain at home, chiropractic care is an effective method for treating the source of the pain and providing back pain relief. Talk to your chiropractor about the best treatment options if you are suffering from back pain.
Methods for Back Pain Relief at Home
You can provide first aid for your back at home for acute injuries. Some of the methods that you can try at home to relieve back pain include:
Heat and Ice
Heat and ice therapy can be an effective way to reduce back pain and improve mobility. The heat helps to increase blood flow and relax muscle tension, while the ice reduces inflammation.
To use this therapy, alternate between applying heat and ice to the affected area for 20 minutes at a time. Wrap the heat and ice packs in a towel to avoid injuries like skin burns. Repeat this treatment multiple times per day as needed.
Over-the-Counter Medications
Many effective over-the-counter medications are available for back pain, including ibuprofen, aspirin, and muscle relaxants. These medications can help reduce inflammation and pain, making it easier to move and function.
However, it is essential to follow the directions on the package carefully, as some medications can cause side effects such as stomach upset or drowsiness. Also, avoid taking OTC medications for more than three consecutive days.
Stretching Exercises
Stretching can provide back pain relief in the following ways:
- It can help to improve flexibility and range of motion to alleviate some of the stress on the back and reduce pain. This is important because tight muscles and restricted movement can often cause back pain.
- Stretching can also help to improve circulation and reduce inflammation. Reducing inflammation can help speed up the healing process and reduce back pain.
- It is also a great way to relax the mind and body and alleviate stress levels. Stress can often make the pain worse.
Some of the most common exercises include hamstring, calf, and lower back stretches.
Weight Management
Excess weight can strain the back and spine, leading to pain and other problems. Weight management can also help to improve overall health and well-being. Getting started on a weight management plan can seem daunting, but there are some simple tips that can help:
Start with making small changes in diet and activity level. - Gradually increasing activity levels and healthier food choices can lead to sustainable results.
- Your doctor can help you develop a weight management plan that is safe and effective for your individual needs. Severely restricting calories or omitting complete food groups can lead to malnourishment and fatigue and may worsen your back pain.
Nutritional Supplements
Dietary deficiencies have been linked to pain in numerous studies. For example, a magnesium deficiency can contribute to muscle spasms and pain. Vitamin D and calcium deficiencies have also been linked to pain. While numerous factors can cause back pain, correcting nutritional deficiencies may help to alleviate back pain symptoms.
Although these deficiencies can be treated by taking supplements, eating foods rich in the nutrients you need is usually the best way to ensure you’re getting enough. Foods high in magnesium include pumpkin seeds and chia seeds. Foods high in vitamin D and calcium include fortified dairy and fatty fish like salmon.
Chiropractic Care for Back Pain Relief
Chiropractic care can relieve chronic pain or acute back injuries from sports or accidents. Many chiropractic treatment options have been shown to be effective in alleviating back pain. These include:
Spinal Manipulation
Spinal manipulation is a chiropractic care technique that involves applying pressure via forceful thrusts to the spinal joints to realign the spine, eliminate nerve compression, improve range of motion, and relieve pain. Several studies have shown that this treatment can effectively reduce back pain and improve function.
Spinal Mobilisation
Spinal mobilisation is another chiropractic care technique that can be used to relieve back pain. This involves gently moving the spine to increase the range of motion and reduce pain.
Transcutaneous Electric Nerve Stimulation (TENS)
TENS is a chiropractic care treatment that uses electrical impulses to relieve pain. Studies have shown that TENS can be a highly effective treatment for back pain.
Spinal Traction
Spinal traction is a chiropractic care treatment that stretches the spine using a device such as a pulley system. This treatment can help to relieve pain and improve the range of motion.
Soft Tissue Manipulation
Soft tissue manipulation is a chiropractic care technique that involves applying pressure to the muscles and connective tissues around the spine, releasing tension and providing sufferers with back pain relief.
Complementary Therapies for Back Pain Relief
In addition to chiropractic techniques, your chiropractor may prescribe other complementary therapies as part of a holistic approach to alleviating back pain. Some therapies may include:
Dry Needling
Dry needling involves inserting monofilament needles into muscle trigger points at the site of the pain. These needles access deeper muscle tissues and elicit small spasms, which increase blood flow and release the trigger point tension.
Massage Therapy
Research has shown the effectiveness of massage and soft tissue manipulation on back pain. Deep tissue and remedial massage, and myofascial release, ease muscle tension and reduce inflammation in the back muscles. Massage therapy also triggers the release of endorphins, the body’s natural pain reliever, to help minimise discomfort.
Relieve Back Pain With CEN Chiropractic Exercise and Nutrition
At CEN Chiropractic Exercise and Nutrition, our experienced chiropractors can provide the treatment you need to get your back pain under control. We offer various services designed to help you find relief.
As we’re focused on natural healing, you can rest assured that you’re getting the care you need without any unnecessary medications or surgery. So if you’re ready to get your back pain under control, schedule a consultation with us today. We’ll be happy to help you find the relief you need.
References:
Spinal Manipulation in the Treatment of Low-Back Pain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2327983/
Transcutaneous Electrical Nerve Stimulation [TENS] for Short-Term Treatment of Low Back Pain
https://www.tandfonline.com/doi/abs/10.1300/J094v13n02_03?cookieSet=1
Vitamin D and Pain: Vitamin D and Its Role in the Aetiology and Maintenance of Chronic Pain States and Associated Comorbidities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4427945/
Back pain
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/back-pain