Find Relief from Chronic Back Pain

Prevention and Management Tips

Back pain is one of the common health issues affecting people of all ages. According to WebMD, many people experience pain in their lower back, also called the lumbar region, at some point in life. Persistent back pain can interfere with work, limit your ability to participate in family activities, and prevent you from enjoying social activities.

According to a 2018 report by the Philippine Statistics Authority (PSA), back pain has been one of the most prevalent types of occupational disease since 2011. The study reveals that back pain is highest among people in the manufacturing industry and jobs that involve sitting for long periods such as administrative and support services.

What Does Back Pain Feel Like

Symptoms of back pain may include:

Dull ache
Muscle spasms and tightness around the lower back region
Burning or stinging pain
Pain that moves down a leg
Pain that worsens after bending, lifting, walking, or prolonged sitting or standing

How to Manage Back Pain

Are you tired of letting back pain control your life? It’s time to take charge and manage your persistent back pain with these effective strategies. The following tips and techniques can help reduce backaches, improve your mobility, and regain your quality of life.

Physical Therapy and Prescribed Home Exercise Program

According to Johns Hopkins Medicine, an exercise program under the guidance of a physician and spine physical therapist is essential in chronic back pain treatment. Exercises for back pain may vary according to a patient’s needs. Thus, exercises should be tailored to an individual’s symptoms, condition, and level of comfort.

Physical therapy for chronic back pain may involve the following:

Stretching exercises
Flexibility activities
Building core strength
Posture training
Aerobic exercises at a comfortable pace
Measure sensory thresholds and pain tolerance

Beyond physical therapy, your doctor may prescribe a home exercise routine to maintain the spine’s strength and stability.

Weight Management

Carrying those extra pounds can put undue stress on your back. Maintaining a healthy weight by eating a balanced diet can help reduce back pain. A healthy diet begins with choosing natural, unprocessed foods and avoiding foods high in refined sugars and trans fats. For best results, you can consult your doctor or a nutrition specialist to get personalized diet plans and advice to help you support your nutrition goals.

Lifestyle Changes

Here are some simple lifestyle and behavior adjustments that can help manage persistent back pain:

Take breaks between strenuous activities
Avoid prolonged sitting or standing by stretching or walking
Ask for help when carrying heavy objects
Wear shoes that provide good cushioning and support
Consider changing to a medium-firm mattress and supportive pillow
Choose a comfortable and back-friendly sleeping position such as a fetal position to reduce the tension on your discs. Other recommended positions are lying on your back in a reclined position, lying on your side with a pillow supporting your knees, lying on your stomach with a pillow below your pelvis and lower abdomen, and lying flat on your back with a pillow underneath your knees.
Do not smoke. Studies claim that cigarette smoking increases the risk of osteoporosis which leads to back pain. This harmful habit can also heighten back pain and delay healing.

Mindfulness Activities

Beyond physical discomfort, back pain can be emotionally challenging. Persistent back pain can lead to irritability, frustration, stress, and anxiety. Counteract these negative effects by engaging in meditative activities such as breathing techniques, yoga, tai chi, and other relaxation strategies. These mindful activities can enhance body awareness and help calm your mind and body.

Conclusion

Chronic back pain can disrupt daily activities but with the right strategies, you can manage it effectively. Physical therapy, home exercises, weight management, lifestyle changes, and mindful activities can alleviate back pain and help you live a more fulfilling life. Keep in mind that it is vital to listen to your body. If you are experiencing sudden and severe back pain it is recommended to see a healthcare professional.

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