woman suffering with backpain

Easy Steps You Can Do to Relieve Back Pain


According to a report published by Georgetown University, almost 65 million Americans reported a recent episode of back pain. On top of that, eight percent of all American adults suffer from chronic back pain. Backache, even if it’s minor, can cause loss of income and limit daily activities.

Whether you find yourself needing effective back pain relief in Lehi, or on a vacation cruise to the Caribbean, you can take steps to avoid and alleviate this type of pain. Here are some of the suggestions that you should keep in mind:

Exercise Your Body

You can give your body a workout even if you’re suffering from back pain. The US Department of Health and Human Services advises people with back pain to gently stretch and warming up before doing strenuous exercises, such as hiking or bike riding. It’s also a good idea to get into the habit of stretching before getting up in the morning and standing and doing stretches throughout the day. Keeping your muscles strong will help avoid future back problems.

Use Heat and Cold to Your Advantage

If you find yourself with minor muscle pain on your back, take a warm shower, soak in a warm bath, or apply a heating pad on the swollen area for no more than 30 minutes at a time to relax the muscles.

Ice can also relieve temporary back pain by soothing possible minor inflammation. A bag of frozen vegetables or a freezer-bag with a combination of one cup of rubbing alcohol and two cups of water makes a great ice pack. Wrap the ice pack in a thin cloth, such as a dishtowel, and place it on the affected area. Do this for 15 minutes for pain relief.

man consulting an orthopedist

Use Pain Relief Medication

Most pharmacies carry over-the-counter muscle rub, which can help with temporary minor back pain. When you do apply this medication, be sure not to use heat or ice on the affected area. Let the medicine do its job.

Stimulate the Nerves

A device called a transcutaneous electrical nerve stimulation (or TENS) unit is available over the counter at many pharmacies. According to a report in Medical News Today, the TENS unit is a battery-operated device that sends electrical impulses to flood the nervous system and reduce the body’s ability to transmit pain signals to the spinal cord and brain. Before you use a TENS unit, get in touch with a professional who can show you how to use the device properly.

Exercising your body, using heat and cold, rubbing pain relief medication onto your skin, and stimulating the nerves are just some of the ways you can relieve back pain. With prompt care and attention, you should be able to recover quickly and completely from chronic or acute back pain and resume your vacation, work, and normal daily activities. If you find that your back pain persists or feel that the treatments are not working for you, do not hesitate to get in touch with a qualified medical professional for further diagnosis and treatment.

Villa Hope Content Team

Villa Hope Content Team

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