Some people may also consider using creams containing cannabidiol (CBD). A 2020 literature review found that CBD creams relieved symptoms of back pain in patients who recently had spinal surgery. A heat pad can soothe an achy back, increasing blood flow, which enables healing. A person should follow instructions carefully to avoid burns or scalds from the heat pad. Exercise may loosen tense muscles and release endorphins, the brain’s natural pain relievers. Back pain during each trimester of your pregnancy can be common, and several causes are to blame.
In times past, bedrest was often suggested for treating acute back pain. Today, your healthcare provider will likely advise you to maintain your usual activities and avoid extended bed rest. In fact, the first-line treatment for both acute and chronic low back pain is to remain active. Continue your activities as much as you can with back pain. Stop activity that increases pain, but don’t avoid activity out of fear of pain. If home treatments aren’t working after several weeks, your health care provider might recommend stronger medications or other therapies.
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Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. To avoid burns and tissue damage, never sleep on a heating pad. Does massage really ease back pain once you leave the table? A recent study found that one weekly massage source over a 10 week period improved pain and functioning for people with chronic back pain. Benefits lasted about six months but dwindled after a year. Performed by a licensed specialist, this treatment can help relieve structural problems of the spine and restore lost mobility.
It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back sell pain quickly. For those with chronic low back pain, there is some evidence of CBT, cognitive-behavioral therapy, being useful.
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Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a day for up to 20 minutes each time. Wrap the ice pack in a thin towel to protect your skin.
Most back pain gets better within a month of home treatment, especially for people younger than age 60. It can be a vicious cycle because when you don’t get enough sleep, your back pain may feel worse. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. High-dose capsaicin patches are available by prescription for treating neuropathic pain. Patches with an 8% dosage have been found to be effective for low back neuropathic pain.
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MBSR (mindfulness-based stress reduction) programs include a combination of meditation, hatha yoga, and body scan exercises. These programs have been developed for those experiencing chronic pain. According to a 2020 study, sitting for long periods without proper support may put extra pressure this content on the joints and lead to pain. Sleeping on the side in a fetal position, on a firm surface, may help ease pressure on the back and open up joints in the spine. The Arthritis Foundation recommends resting moderately and engaging in regular, gentle movement to help with back pain.