Ways to Alleviate Back Pain


Back pain is the discomfort or aching you experience in areas of your back and spine, which sometimes extends to your legs. It affects about 80% of the population at one point in time. A wide range of age groups is susceptible to it, from children to the elderly.  

In cases of minor pain, the back heals by itself if you give it sufficient care. However, if you feel extreme pain and other symptoms such as redness and swelling, which disrupt your daily activities, it is necessary to go to a doctor. Dr. Clement Yeh will help create a personalized plan to treat your pain effectively by identifying the source of your pain. 

What Can Cause Back Pain?

  • Bad posture can develop strains in your muscles.
  • Staying in a single position for too long leads to stiffness. 
  • Injuries due to sports and excess stress.
  • Accidents such as car crashes. 
  • Underlying diseases such as arthritis and cancer. 

Some Remedies for Back Pain:

1.Ice and Heat Treatment 

Ice helps reduce inflammation and swelling due to pain. The cold reduces the circulation of blood to the affected area. It is more effective for acute injuries and should be done in intervals of about 20 minutes for best results. It numbs the area. You use an ice pack with a thin cloth covered around it or an ice towel. Heating increases the flow of blood to the site, which helps relax and soothe muscles. It helps in the restoration of damaged tissues as well. You can use a heating pack, but hot, salted baths are more effective for widespread pain. 

2.  Correct Your Posture 

Good posture benefits the health of your spine. Position yourself in a way to least strain your muscles and ligaments. It aligns your bones properly and reduces their chances of being damaged. Simply being aware and mindful about the way you carry yourself can lead to significant benefits not only for your spine but also your overall health.

3. Exercise

The endorphins released from exercise reduce the sensation of pain. Aerobic exercise such as walking helps boost your blood flow and nutrients to your tissues, speeding your healing process. It also helps strengthen your muscles. Do not overexert yourself, and make sure the intensity is based on your comfort. Strengthening your muscles also reduces fatigue and stress in your back. 

4. Making Lifestyle Changes 

To prevent your back pain from recurring, it is necessary to create healthy habits that sustain your pain management. Keep yourself active, and don’t stay in a single position for too long. Stretch properly before intense workouts. For overweight people, it is advisable to lose weight so that it does not cause stress on your back. It is essential for you to sleep properly, too, as not to stretch a muscle. Invest in a good mattress for better results.