Back pain can affect anyone and often results from poor posture, muscle strain, or injury. Early intervention and proper care help restore mobility and prevent chronic discomfort.
Back pain is discomfort or often severe suffering linked with an injury or other ailment of the back, which spreads from the shoulders to the hips.
It results from an everyday action or chore done wrong –daily activities as ordinary as bending from your waist, moving heavy objects, and sitting at a computer in the same position for long hours. For example, shooting or stabbing pain might radiate from the back into the buttocks and thighs, as can tingle or burning sensations. Back pain can range from mild to severe, lasting for days, weeks, or even months.
When back pain strikes
The bones in your spine, the vertebrae, are held together by a complex series of ligaments and muscles. When you participate in activities that strain these structures, tiny tears in the tissue can result, which can impact their stability. It happens in the lower back, which is called lower back strain. Symptoms aren’t just limited to the lower back, though. You can also feel pain in your shoulders, chest, back, or buttocks.
If you suffer from a lower back strain, activities that use other parts of your body that seem unrelated to your lower back can cause problems. This is because the nerves in your lower back are connected by intricate pathways of nerve fibers that run over your entire body. Lower back strain can cause pain during coughing and sneezing and can also cause:
- Muscle spasms
- Pain while yawning or stretching
- Pain in the groin or upper thighs
Unveil Your Next Chapter With Dynasty
Our dedicated team is here to answer your questions and guide you on your path to well-being. Get in touch today to schedule a consultation or explore our services.
Inadequate Time in Bed:
Bed rest, which was once the primary mode of treatment, is no longer suggested. In today’s medical environment, it’s more important than ever to keep you mobile.
If your back pain is so severe that you cannot stand or sit erect, you may benefit from bed rest. So, if you have to stay in bed for more than a few hours at a time, try to keep it to a maximum of one or two days.
You should still engage in light physical activity even if you’re on bed rest. Make a habit of switching from one side of your body to the other. Stretch your arms and legs by bending and extending them. Shoulder rolls, neck, wrist, and ankle rotations are a couple of other options to think about as well.
Therapeutic Exercises:
As a result of regular exercise, you’ll have a more resilient physique that is less susceptible to injury. Strengthening your muscles also helps to support your spine’s joints, which in turn helps to alleviate joint discomfort. Back pain can be alleviated with physical activity by loosening up tight muscles. The release of endorphins, which operate on pain-relieving receptors in the brain, is another advantage.
The type of exercise you do will be determined by your current degree of fitness. If you’re starting, low-impact activities like walking, tai chi, pilates, and swimming are good options for you to try.
Increase fiber intake:
When fiber-rich foods are consumed, short-chain fatty acids (SCFAs) are generated in the colon by gut bacteria processing the fiber. These SCFAs help to maintain a healthy bacterial balance in your digestive system.
An increase in dangerous gut bacteria occurs when a balance is out of whack. Gut dysbiosis is the medical term for this illness, which is associated with an increased risk of Inflammation in the body. Chronic low back pain might develop as a result of persistent inflammation.
Use of Both Hot and Cold Therapy
Researchers have proved both heat and cold to be beneficial at relieving pain. Cold therapy is most effective within the first 48 to 72 hours following an injury or flare-up. The following are some of the perks of using this service:
- Lessened Inflammation
- Swelling is reduced and prevented
- Pain alleviation with numbing effect
Protect your skin from frostbite by applying cold therapy with an ice pack or cold compress covered with a cloth. Avoid exposing yourself to the cold for more than a few minutes.
Heat therapy (such as a heat wrap, heating pad, or hot water bottle) can be considered after 48-72 hours of back pain. Sore muscles can be soothed, blood flow can be increased to help heal, and stiff and achy joints can be relieved with the warmth. When using heat therapy, take extra care not to burn your skin.
Consider Using Herbal Remedies
Certain herbs and essential oils may help relieve back discomfort due to their anti-inflammatory and antioxidant properties. Always consult a healthcare professional before using herbal treatments, especially if you take medication or have existing health conditions.
Cherry extract: Rich in polyphenols and vitamin C, helps reduce inflammation and muscle soreness.
Green tea: Contains antioxidants that support recovery and reduce inflammation.
Turmeric: Its active compound, curcumin, has proven pain-relieving and anti-inflammatory effects.
Ginger: Offers similar benefits to turmeric and may ease arthritis-related pain.
Lavender oil: Used in aromatherapy to reduce tension and pain intensity.
Manage Stress
Stress can increase pain by causing muscle tension and spasms. Managing stress helps relieve back discomfort and promotes overall well-being.
Deep breathing: Practice for 10–20 minutes daily to calm your mind and body.
Progressive muscle relaxation: Tense and release muscles from your feet up to your face to ease tightness.
Yoga: Enhances flexibility, relaxation, and pain control through mindful movement.
Natural approaches like acupuncture and biofeedback may also help manage back pain. If pain persists for more than 48 hours or worsens, consult a specialist.
The team in Dynasty Clinic provides expert physiotherapy and psychotherapy care to create a personalized treatment plan for lasting back pain relief.
When to Consult a Specialist
If your back pain persists for more than a few weeks or is accompanied by numbness, weakness, or shooting pain, it’s time to see a professional.
The experts in Dynasty Clinic specialize in diagnosing and treating back pain using physiotherapy, dry needling, cupping therapy, and rehabilitation programs. They focus on restoring your mobility, reducing pain, and preventing recurrence through personalized care.
Book an Appointment
It’s easy and free!
