According to a report from the Health Policy Institute of Georgetown University, around 16 million adults in the US experience chronic back pain that can limit everyday activities. The Cleveland Clinic estimates that 80-90% of the US population will experience back pain at some point. The professionals at Avery Ranch physical therapy understand the common issue facing Americans and many people worldwide, which is why it pushes for routine exercise and a healthy diet. If you have back pain and wish to limit or eliminate the symptoms, focus on the following five tips.
1. Using Stretching and Exercise
You should focus on routine stretching and exercise to reduce chronic back pain. Stretching is an excellent way to relieve acute lower back pain and prevent future issues. One beneficial stretch is the child’s pose or a knee-to-chest stretch.
Many people focus on bed rest when their backs are hurting, but bed rest is only the right solution in specific situations. Exercise is often a better treatment for back pain. Still, you should consult physical therapy near me to learn more about the correct movements and appropriate exercises so you don’t strain the muscles.
2. Switching Between Ice and Heat
Most professionals recommend a combination of ice and heat therapy for back pain. You want to start with ice therapy when you first notice soreness or pain expanding. The cold therapy helps reduce inflammation, pain, and tissue damage. If you are still sore after using ice for one day, consider switching to heat. The heat can encourage the healing of the back tissues.
3. Losing Weight
Excess weight can sometimes result in back pain. If your back pain stems from a weight problem, consider a weight loss program or treatment. Even losing 10 lbs can make a significant difference in pain. If you are struggling with weight loss, consult a dietician or personal trainer for guidance and support.
4. Focusing on Posture
You want to focus on maintaining good posture when standing and sitting. Slouching can affect the discs of the lower spine, forcing them to carry greater loads. By straightening out your back and maintaining a proper sitting and standing position, you evenly distribute weight along the spine, reducing back pain.
5. Scheduling a Massage
A massage is an excellent tool for reducing back pain. The massage can reduce inflammation and reduce spasms in the affected area. Some specially trained massage therapists can also help identify the source of the pain and create a plan for eliminating it, depending on the underlying cause.
How a Physical Therapist Can Help
Trained professionals who take physical therapy jobs near me can help you find back pain relief. PT specialists understand the musculoskeletal system and how it works. They can help you realign the spine and build muscles to support the back, reducing pain in the process.
Are you tired of dealing with chronic pain? Contact a local physical therapist to schedule a consultation and find the relief you’re after. The professional can work with your primary doctor to come up with the best treatment plan.