If you suffer from back pain, you’re not alone. While there are many potential causes of back pain—including poor posture, muscle strain, and herniated discs—the good news is that there are also many ways to relieve it, says Dr Brian Blick.
Here are four tips from a pain management specialist on how to get relief from back pain instantly.
Apply Ice or Heat
Applying ice or heat to the problem area is one of the simplest and most efficient techniques to treat back pain. Heat can relax stiff muscles, while ice can aid in alleviating inflammation. Just be sure not to apply ice or heat directly to the skin; always wrap them in a towel first.
Stretch It Out
Stretching is another great way to ease back pain. There is a variety of stretching exercises that can help target different areas of the back and provide relief. For example, the Child’s Pose stretches the muscles along the spine, while the Cat-Cow Pose helps lengthen the spine and release tension in the shoulders.
If you’re not sure which stretches are right for you, consider working with a physical therapist who can create a customized stretching routine based on your needs.
Change Your Posture
Poor posture is one of the leading causes of back pain. If you work at a desk all day, be sure to take breaks every 20 minutes or so to stand up and move around—it will make a world of difference. Additionally, be conscious of your posture when you’re sitting and standing; avoid slouching forward or rounding your shoulders.
While it may take some time to break old habits, improving your posture is worth it when it comes to preventing and relieving back pain.
Get a Massage
There’s nothing quite like a professional massage when it comes to relieving back pain. Dr Brian Blick can help increase blood flow to the affected area and loosen any knots or tension in your muscles. If you don’t have time for a professional massage, consider investing in a massage gun that you can use at home.
If you’re suffering from back pain, don’t despair—there are plenty of things you can do to get relief.