Table Of Contents
If you have back pain, sleeping can be hard then when you don't get enough sleep, your back pain may feel wors
Try lying on your side
Place a pillow between your knees, If you need to sleep on your back, slide a pillow under your knees
Sleep on a comfortably firm mattress
Good Posture
Don't slump over your keyboard
Sit upright, with your shoulders relaxed and your body supported against the back of your chair
Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor
Medication From the Store
nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen
Prescription Pain Relievers
Some people may need prescription-strength NSAIDs or opioid medications to help with pain
Antidepressant Medications
Even if you're not depressed, your doctor may prescribe antidepressant medications as part of the treatment for chronic low back pain. It's not clear how antidepressants help relieve chronic pain
Physical Therapy
Physical therapists can teach you how to sit, stand, and move and can teach you specialized exercises that strengthen the core muscles that support your back
Don't Rest an Achy Back
It can make back pain worse and lead to other complications. Don't rest for more than a day or two
Try swimming, walking, or yoga
Ice and Heat
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
After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation
Hands-On Therapy
A recent study found that one weekly massage over a 10 week period improved pain
Nerve Stimulation
Like acupuncture, Another method is transcutaneous electrical nerve stimulation (TENS)
Talk Therapy
It may seem strange to see a psychologist for back pain. But studies show that cognitive behavioral therapy is very effective in the short and long term at helping chronic back pain. For example, CBT may target how people with back pain think about physical activity -- and why they may be avoiding it
Biofeedback
You learn to moderate your breathing, heart rate, blood flow, and muscle tension. Some studies have found that it is better than medication in easing back pain, reducing pain intensity by about 30%
Spinal Injections
For example, an injection of a corticosteroid can help relieve inflammation that is causing the pain
Back Surgery
If a bulging disc is putting pressure on a nerve, your surgeon might recommend a surgery
Like all surgeries, these carry risks and aren't always successful. So they should be options of last resort
Try lying on your side
Place a pillow between your knees, If you need to sleep on your back, slide a pillow under your knees
Sleep on a comfortably firm mattress
Good Posture
Don't slump over your keyboard
Sit upright, with your shoulders relaxed and your body supported against the back of your chair
Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor
Medication From the Store
nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen
Prescription Pain Relievers
Some people may need prescription-strength NSAIDs or opioid medications to help with pain
Antidepressant Medications
Even if you're not depressed, your doctor may prescribe antidepressant medications as part of the treatment for chronic low back pain. It's not clear how antidepressants help relieve chronic pain
Physical Therapy
Physical therapists can teach you how to sit, stand, and move and can teach you specialized exercises that strengthen the core muscles that support your back
Don't Rest an Achy Back
It can make back pain worse and lead to other complications. Don't rest for more than a day or two
Try swimming, walking, or yoga
Ice and Heat
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
After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation
Hands-On Therapy
A recent study found that one weekly massage over a 10 week period improved pain
Nerve Stimulation
Like acupuncture, Another method is transcutaneous electrical nerve stimulation (TENS)
Talk Therapy
It may seem strange to see a psychologist for back pain. But studies show that cognitive behavioral therapy is very effective in the short and long term at helping chronic back pain. For example, CBT may target how people with back pain think about physical activity -- and why they may be avoiding it
Biofeedback
You learn to moderate your breathing, heart rate, blood flow, and muscle tension. Some studies have found that it is better than medication in easing back pain, reducing pain intensity by about 30%
Spinal Injections
For example, an injection of a corticosteroid can help relieve inflammation that is causing the pain
Back Surgery
If a bulging disc is putting pressure on a nerve, your surgeon might recommend a surgery
Like all surgeries, these carry risks and aren't always successful. So they should be options of last resort