Updated 5/24/22
Back pain is a condition that affects many people. People who have this condition often have trouble sleeping, leading them to feeling tired and stressed during the day. Such folks often have to rely on a pillow for cushion or sleep in a particular position to provide temporary relief from their condition. Firm mattresses can also help back pain while sleeping. The best way to relieve back pain while sleeping is to adopt both methods.
Back pains occur due to various causes. The most popular causes of severe lower back and hip pain include muscle strains, sprains, arthritis, and fractures. In order to identify the cause of back pain in a patient, doctors often conduct imaging tests. The results from the imaging test help them decide on the best course of action for treatment.
For back pain treatment, doctors often recommend muscle relaxants and over-the-counter pain relievers such as ibuprofen. Pain relievers possess anti-inflammatory properties that help relieve back pain, while muscle relaxants make falling asleep easier. Alternatively, they could recommend procedures such as chiropractic treatments or acupuncture in addition to medication. Home remedies such as ice packs help provide relief and are effective for emergency back pain treatment.
Back pain is extremely common among Americans. In fact, according to the National Institute of Neurological Disorders and Stroke, approximately 80% of adults experience low back pain at some point in their lifetimes. Despite the urge to rest and take it easy with chronic back pain, some amount of exercise is important. Exercise helps the patient to maintain their weight and to increase their energy, both important to dealing with chronic back pain. These are some of the best exercises to do for back pain relief.
Work with a physical therapist
Working with a physical therapist is a great way to educate yourself about the best types of exercises for back pain relief. It can also be difficult to choose exercises that are safe and that will not cause increased pain. For this reason, it is essential that you work with your primary care physician and your physical therapist on developing an exercise routine that works for you. Depending on your cause of back pain, there are likely restrictions and certain exercises that you should avoid.
Walking
Walking is a good low impact exercise. It keeps you active, without putting excess strain on your muscles or joints. Walking also allows you to go at your own pace. If you are feeling good one day, you can push it a little further. If you are more sore or tired than usual, simply shorten your walk amount. Walking can also be done without paying an expensive gym membership. You can also head to your local mall and walk the mall if the weather is rainy or too cold.
Swimming
Swimming is often recommended as an exercise for those with joint paints. Impactful exercise like running, or even walking, can be difficult for those with back pain caused by painful joints. Swimming, however, makes you buoyant and gives you the opportunity to exercise, without putting extra weight on the joints. There are even exercise classes available in pools. Check with your local swim facility to see if the offer any exercise classes. However, even if they don?t, it is fairly easy to jump in the pool and swim.
Biking
Bicycling is also a favorite among chronic pain sufferers. While it is not ideal for those that suffer with knee pains, it can be a good exercise for lower back pains. However, just as with any other type of exercise, make sure you get a clearance from your physician or physical therapist before beginning a cycling workout. Cycling is a great option for year round exercise. You can cycle your neighborhood and enjoy the beautiful weather of the summer months. You can also join an indoor cycling class when the weather is not ideal for biking outdoors.
Why exercise is so important
There are many exercise routines available for those with chronic back pains. You don?t have to avoid exercise because of a chronic pain condition. When you work with your physician and begin to implement a regular exercise routine, you are likely to notice some back pain relief. When you work out, you are strengthening the surrounding muscles, which take some of the focus off of the injured ones. Exercise is also one of the least invasive treatments for back pain.
Chronic back pain is defined as pain that persists for 12 weeks or longer. Almost 59% of chronic pain sufferers reported an impact in their overall enjoyment of life. Many people dealing with chronic back pain feel as if they are not healthy enough to exercise. There are available exercise routines. It just takes some time to find the right one. Work with your physicians, keep an open mind, and you will be on your way to back pain relief.
