Nearly everyone suffers from some type of back pain at some point in their lives. But no matter when it appears or what may have caused it, back pain can be a real, well … pain to deal with. The good news? There are several simple things you can do to ease pain and keep your back in good condition. The following tips can help you get on the way toward feeling better.
A Good Night’s Sleep
Sleep disturbances are common among people with chronic back pain, and not getting enough quality sleep may actually worsen inflammation and pain. For a better night’s sleep, invest in a good mattress and experiment with different sleeping positions. Adding an extra pillow under your body can help maintain the natural curve in your spine. If you’re a back sleeper, try putting the pillow under both knees; for stomach sleepers, try under your pelvis. If you sleep on your side, sleeping with a pillow between the knees may help.
Gentle Exercise
When you have back pain, the best thing to do is rest until the pain subsides, right? Not necessarily. Too much rest can worsen certain types of back pain and decrease muscle strength — and strengthening and stretching the muscles may actually reduce or eliminate many types of back pain. Instead, start with gentle stretches and experiment to see how you can get moving without pain. Try going out for a slow, easy walk, and pick up the pace when you can. Remember, it’s best to discuss your current fitness routine and any changes to it with your doctor to avoid aggravating your condition.
Healthy Weight
“Having excess weight pulling on your back all day (except when you’re lying down) is just bad news for your back,” says Lauri Grossman, DT, a licensed chiropractor in private practice in New York City. “Often times, when people who wrestle with back pain for a lifetime lose a few pounds, they find that the pain that they’ve taken a million medications for and a million vitamins for just goes away.” If you’re having trouble shedding extra pounds, consider consulting with a registered dietitian or personal trainer.
“Whenever I work with any patient, I always want to make sure they’re getting some form of bodywork,” Dr. Grossman says. “I think that’s very important — whether it’s chiropractic, osteopathy, physical therapy, or some form of body therapy.”
Yoga
According to Susi Hately, owner of Functional Synergy, Inc., in Alberta, Canada, and author of several international best-selling yoga books, yoga can be very therapeutic for people with back pain as well. A review of scientific studies published in 2013 in the Clinical Journal of Pain found strong evidence that yoga can help reduce chronic low back pain. Yoga may help improve back pain by loosening tight muscles, building strength and range of motion, and improving breathing, explains Hately. Yoga also focuses on relaxation, which may help to relax your muscles as well as reduce pain perception.
Aquatic Therapy and Whirlpools
Physical therapists often recommend aquatic therapy — including exercises done in warm, therapeutic pools — for back pain. The buoyancy of the water helps alleviate strain on the joints to encourage strengthening and gentle stretching of the muscles. Even floating in warm water can help relax muscles and release tension as well as increase circulation, according to the Arthritis Foundation. With home whirlpool baths, try aiming the jets directly at your sore spots for a soothing underwater massage.
Far Infrared Heating Therapy
Chiropractic Wellness Center:
“UTK heating pads have been a substantial help in all of our detoxification protocols. Whether it is the liver, kidney, or ovaries all castor packing programs are enhanced 10X with the far infrared heat.”
Spa/Yoga/Reiki:
“You can earn an additional revenue if you decide to include it as a treatment in it’s own right, or you could add extra benefits by incorporating the pad into your existing therapies or you may decide to have small pad available in your relaxation areas for your guests to use before, after or in between their treatments.
Medical Office:
“We have a technology in our office called Back on Trac. This is a technology that requires the patient to lie down for a period of time while a machine creates disc space and goes through range of motion for patients with mid and low back pain. We put the infrared heating pads on those machines so the patient also receives infrared treatment while utilizing the Back on Trac.”
Massage therapist and Rehabilitative exercise specialist:
“I use these in my practice and they are AMAZING!These have added so much value in pain relief for myself and many of my clients!I use them during my foot detoxes at our facility.The ionic foot baths… I believe they really help the active detoxification process by warming the core temp!
Pain Sufferers:
“When I am feeling tired, cold or achy, I enjoy the infrared heat of the natural jade stones.”