Self Care For A Sore Back

Aching backs are one of the most common complaints doctors treat. A sore back can range from mild pain to a disabling problem that ends careers. In addition to the pain people have to deal with, they also have to see their lifestyle suffer, as they cannot do the things they ordinarily do. Finding relief for back pain is essential to being able to live a normal and productive life.

One option that’s been around for a while is therapeutic spinal traction. Traction manually or mechanically manipulates the spine to stretch and relieves compression. Traction alleviates back pain by stretching tight spinal muscles that spasm and relieve pressure on nerves.

Another important item for relief of back pain is regular quality sleep. A sleep deficit cannot be compensated for by catching up on the weekend. Good sleep is essential for the body to repair itself. It help lessen the inflammation of muscles and nerves and allows time for body to restore depleted reserves.

Sleep is a bit of a catch 22 since people with sore backs often have trouble sleeping through the night. Changing sleep habits may help. Evaluate how you sleep — the position you sleep in, your mattress, pillows, etc. Sometimes pain can be alleviated by simply pacing a pillow between your knees. This position helps align the hips and back properly and the firm mattress provides the needed support.

Another option for relief from a sore back is getting a deep tissue massage. A masseuse is an expert in the musculoskeletal system and can zero in on the source of your pain. Massage will go a long way in helping break the cycle of pain. Massage helps blood circulation and stimulates endorphin levels. It will also help increase your range of motion, which will help you get back to normal.

Regular exercise will help keep muscles strong and improve mobility. Consider strength training as it will help strengthen your core. When you do something physical, you’ll be less likely to injure yourself if your core muscles are strong. The Centers For Disease Control recommends women start with a set of one-pound, three-pound, and five-pound dumbbells. The recommendation for men is for three, five, and eight pounds.

Another benefit of exercise is that it helps you achieve and maintain a healthy weight. Many back problems are the result of carrying too much weight which stresses the joints and puts you at risk for arthritis.

Finally, take a look at your diet. Are you providing what your body needs to rebuild cartilage? Is your nervous system system out of whack because of too much caffeine?  If you know you’re not eating right, consider taking supplements until your body has had a chance to right itself. You’ll heal quicker and feel better faster.

Resources: Say Goodbye To Back Pain Forever

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