Back pain can be a major disruption to daily life. It’s important to learn what causes your pain and how to manage it.
Often, back pain is caused by tight muscles. Stretching regularly can help to keep your muscles limber. Sit smart: Make sure your seat has good lower back support and don’t slouch.
Stretch
A common cause of back pain is tight muscles. When the back muscles are tight, they put more stress on the spinal discs and joints. Tight muscles can also limit mobility. Stretching can improve flexibility and strengthen the back.
Usually, short-term lower back pain (called acute) is caused by straining the muscles and ligaments of the spine. This can happen when lifting something too heavy or if a sudden awkward movement strains the muscles. It can also happen if you stand or sit for long periods of time with poor posture.
Experts recommend staying active, avoiding bed rest, and continuing your exercise routine with low-impact activities like walking, swimming, or yoga. They also suggest strength training exercises that target the core and hips. Always use a support, such as a rolled towel or lumbar pillow, when exercising to avoid back pain.
Ice
Whether heat or cold is best for back pain depends on the cause of your symptoms. If your pain is caused by a back strain or other muscle injury, ice treatments may be helpful for the first 24-72 hours to reduce swelling and ease your discomfort.
Ice therapy causes blood vessels to constrict, reducing inflammation and numbing the area to decrease your discomfort. This is a great treatment to use in combination with the above stretching tips for a quick and effective relief of back pain. Ice should only be used for 20 minutes at a time, with a 2-hour break in between to avoid skin damage. If you do not have an ice pack, a bag of frozen vegetables or a damp towel can work just as well.
Heat
Heat therapy is typically used after a back injury to decrease pain and stiffness. It works by increasing blood flow to the affected area, which helps reduce inflammation and relaxes tight muscles.
You can use a heating pad, a hot water bottle or over-the-counter adhesive heat wraps that stay in place and offer several hours of low-level heat. However, you should always use these treatments with caution as they can burn the skin.
Heat may be ineffective if you have a pulled or strained muscle, since heating inflamed tissues will only make your pain worse. Also, avoid heating your back for more than 20 minutes at a time to prevent damage to the skin. If your back pain persists, contact a doctor for additional recommendations.
Massage
Using the right massage techniques can relieve back pain. Specifically, deep tissue massage reduces back pain and is effective in treating chronic back problems like ankylosing spondylitis.
Acute back pain usually occurs when muscles, ligaments or joints are stressed by injury, lifting heavy items, aging or sitting for long periods of time. It can be a dull, aching pain or a sharp, shooting pain from the buttocks down to the legs and feet.
When massaging someone with back pain, use short circular strokes to rub the muscles of their spine and hips, applying pressure. Petrissage (finger pressure) and tapping are also effective. Do not press on bruises, open wounds or broken bones. Those who are pregnant should get the go-ahead from their OBGYN before getting a back massage.
Exercise
Exercise is important for easing back pain, but it’s best to start with a light program that your doctor or physical therapist recommends. It should include aerobic activity such as walking, swimming or riding a stationary bicycle, and stretching.
Then, try exercises that strengthen the muscles that support the back — such as pilates and tai chi. Good posture also helps. Avoid slouching or arching the back, and stand up straight as much as possible, especially when lifting heavy objects.
Before beginning any new exercise, warm up your muscles by doing a few minutes of dynamic stretches-repetitive movements like marching in place or arm circles that get blood and oxygen flowing to the muscles. Stretches should be held for up to 60 seconds and shouldn’t feel painful or tight, Costello says.