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Key Steps On How To Reduce Back Pain Without Surgery

If you’re suffering from acute or chronic back pain, and are hoping to reduce the pain without having surgery, there are some options that may be able to help you. However, before trying alternative methods, always check with your doctor first. You don’t want to increase the pain or worsen the injury. Additionally, your doctor may be able to shed more light on these tips and provide others. If you are unable to see a doctor, then exercise caution with the following steps:


Look At Your Posture

Posture plays a huge role in back pain. For those who slouch or have bad posture, the odds of suffering from back pain are much higher. If this is you, then it’s highly recommended that you begin practicing proper posture immediately. Chances are it won’t feel good or natural at first, but over time you will start to notice a decrease in back pain.  


Look At How You Sleep

One of the most common causes of back pain has to do with how you sleep. If you’re sleeping on a mattress that is old, doesn’t offer the correct type of support, or you’re sleeping in an awkward position, this can all lead to back pain.

So, what is the best sleeping position?

For anyone who is suffering from back pain, it’s recommended you sleep on your side with a pillow between your knees. The pillow will take all the pressure off your lower back and keep you supported. When shopping for a mattress, you want to pick one that is firm and offers a good amount of support.

Make sure to purchase the mattress from a company that stands behind their products and allows some sort of “sleep guarantee”. You will want to try it out for a while and not feel obligated to stick with the mattress if it doesn’t work for you.


Strengthen Your Muscles

There’s a good chance that the thought of exercise makes you cringe if you have back pain. However, gentle exercises like stretching can help to reduce your pain dramatically. Low impact activities like walking can also help as it gets the blood flowing and loosens up any stiffness. Before beginning any stretching or physical activities, check with your doctor first. He or she will be able to guide you in the best manner to strengthen your back muscles, while ensuring that none of the physical activities will cause further injury and pain.


Make Use of Massage Therapy

Massage therapy can do real wonders for people who suffer from back pain. Opt for a therapist who is well versed in back pain and is able to offer suitable treatments based on the cause of your pain. Also make sure to choose someone that will offer a free consultation, so that you can discuss the potential therapy treatment plan.


Ice Is Your Friend

When it comes to helping the pain, remember that ice is your friend. It’s always a good idea to have a fresh ice pack chilled in the freezer and ready to go. Ideally you want to lay flat on your stomach while you ice your back. Ice can help numb the pain and reduce any swelling.


Make Sure You’re A Healthy Weight

Weight is another factor when it comes to back pain. Being overweight isn’t just hard on your organs, it’s also hard on your joints, muscles, and bones. In fact, being overweight or obese can wreak havoc on your back. Maintaining a healthy body weight will help to alleviate non-injury back pain.


Pool Therapy

People are familiar with physical therapy, but what they may not consider is the benefits of pool therapy. This involves a number of exercises and stretches done in a pool. By conducting these moves in the pool, it is less stressful on joints and your back, which can allow for better stretches and results. The warm water will also help to increase your body’s circulation.


Consider Using Herbal Supplements

While supplements aren’t for everyone, they have been known to offer quite a bit of relief to those suffering from back pain. Of course, you will want to check with your doctor before starting any supplements, especially if you take any medications or have any health issues.

Some of the most common supplements recommended are magnesium and calcium taken together. These have been shown to help reduce pain, reduce muscle spasms, and even help to improve a person’s spine mobility.

Another helpful supplement is glucosamine sulfate, which can also help to reduce pain. This one is particularly helpful for people who have pain associated with arthritis.

Overall back pain is manageable and by taking some of these tips into consideration you can help to ease your back pain throughout the day. Do you suffer from back pain?

About the Author Mohamed Taha

Mohamed is the Founder of FORM CLINIC, a group of specialist Osteopathy, Physiotherapy and Acupuncture clinics in central London. Since qualifying from British College of Osteopathic Medicine in 2007, Mohamed has had a wealth of experience treating musculoskeletal conditions. with experience in treating patients across various clinics in Central and North West London. Mohamed took a very keen interest in sports injuries and rehabilitation from early on, as one of reasons he pursued a career in osteopathy was from his injuries in the rugby field.

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