Backache

               Backache: How to keep it at bay

Back pain is an unfortunate side effect of living. Our lifestyles often induce back pain and keep us in a state of soreness. We’re simply busier than ever, leading to inevitable aches and pains. Luckily, there are some preventative measures you can take to keep back pain away:

1. Sleep better. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.
2. Good posture. Don’t slump over. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.
3. Medication from the store. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem.
4. Prescription pain relievers. Some people may need prescription-strength NSAIDs or opioid medications to help with pain. It is important to talk to your doctor or pharmacist if you are taking any other medications — including over-the-counter medicines — to avoid overdosing on certain active ingredients. Your doctor may also prescribe muscle relaxants to help ease painful muscle spasms.
5. Antidepressants medications. Even if you’re not depressed, your doctor may prescribe antidepressant medications as part of the treatment for chronic low back pain. It’s not clear how antidepressants help relieve chronic pain. It is believed that antidepressants’ influence on chemical messengers may affect pain signals in the body.
6. Physical therapy. Physical therapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They also can teach you specialized exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future.
7. Don’t rest on achy back. Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
8. Ice and heat. Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Wrap the ice pack in a thin towel to protect your skin. After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation.
9. Hands-on therapy. A recent study found that one weekly massage over a 10 week period improved pain and functioning for people with chronic back pain. Another hands-on approach is spinal manipulation.
10. Nerve stimulation. Your doctor may consider adding acupuncture to your treatment plan if you aren’t finding relief with more conservative care. Another method your doctor might suggest is transcutaneous electrical nerve stimulation (TENS).
11. Talk therapy. Studies show that cognitive behavioral therapy is very effective in the short and long term at helping chronic back pain.
12. Biofeedback. Biofeedback uses a special machine that helps you train your brain to control your response to pain. You learn to moderate your breathing, heart rate, blood flow, and muscle tension.
13. Spinal injections. A doctor may recommend a spinal injection to help reduce your back pain. There are different types of injections that doctors specializing in pain relief may use. Depending on the kind of injection, your doctor may limit your number of doses per year to avoid possible side effects.
14. Back surgery. If a bulging disc is putting pressure on a nerve, your surgeon might recommend a discectomy to remove some disc material. Or a laminectomy might be recommended to decompress an area where there is pressure on the nerves or spinal cord. Spinal fusion may be done to help stabilize the spine. Like all surgeries, these carry risks and aren’t always successful.

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