Chronic back pain is one of the most common conditions that affects Americans over the age of 40. Because it is so common, many people often try to push through the pain and keep on living their daily life. While this is admirable, it may not be your best move, and it can actually lead to worse pain. However, if you are proactive and deliberate in how you care for your spine, you can help treat these types of pain and get back to a pain-free way of living. We share those tips in today’s blog.
Managing Back Pain On Your Own
There’s no perfect playbook for managing chronic back pain on your own, but here are some helpful tips to start you off on the right foot.
Get A Diagnosis – Now, this may go against your idea of managing your back pain “on your own,” but getting a diagnosis can play a key role in helping you self-manage your pain. If you don’t know what you’re dealing with, it can be hard to follow the right self-care management techniques. The vast majority of spine specialists will recommend conservative care before moving towards surgical intervention, so one appointment can lead to a comprehensive conservative care plan. Knowing what you’re dealing with and how to best treat your pain leads to higher treatment success rates.
Exercise – This may seem like it goes against conventional wisdom, but exercise or physical therapy can help strengthen weakened spinal areas and resolve inflammation that could be leading to pain. Your first instinct may be to rest, but after 24-48 hours, controlled activity often proves more helpful than extended rest. Again, this depends on your root cause of pain, which speaks to the importance of getting a clear diagnosis.
Don’t Over Rely On Painkillers – Painkillers and anti-inflammatory medications can help manage pain, but they don’t always target the underlying cause of discomfort. Simply relying on rest and painkillers to fix the issue will often leave you unsatisfied and still in pain. Use these medications to pursue more active treatments if pain is making things like therapy or exercise unbearable.
Don’t Overdo It – Your spine is with you for the long haul, so be sure to prioritize your long term health over your short term physical desires. Athletes, for example, are notorious for trying to rush back from injury before they are truly ready. The same can be said for many older adults who work manual labor. Listen to your body and realize that missing a game or a couple days of work is worth it to help it heal instead of overstressing it while it’s injured. Manage these issues before they snowball because you tried to power through them.
Food And Water – A healthy diet can also go a long way in helping provide back pain relief. A diet rich in key vitamins and nutrients can help strengthen your spine, and staying hydrated will ensure healthy blood flow to key spine structures. A good diet can also help you maintain a healthy weight, which will limit excess stress and strain on your spine.
Mind Your Mental Health – Finally chronic pain back can be just as much of a mental battle as it is physical, so don’t ignore your mental health. Make sure you are doing things that benefit your mental health, like exercising, reading, socializing and getting a good night’s sleep!
For help managing your chronic spine pain, reach out to Dr. Cohn’s office today!
Memorial Day and the unofficial start of summer is almost here, and that means many Minnesotans will soon be outside doing yard work and other physical activities. Staying active in the summer can help us cross items off our to-do list, but it can also lead to an uptick of back injuries. Below, we share some tips for helping to prevent back injuries during spring and summer projects.