What you can do to relieve back pain

Odds are, you’ve likely experienced back pain at some point in your life — in fact, eight out of 10 Americans do. One minute you’re outside enjoying the beautiful weather and the next you’re struggling to walk back up the steps to your home. With one wrong twist or turn, the rest of your day is now spent trying to find relief for the pain.

Who is affected by back pain?

Nicholas Deeter, DO, Ridgeview Clinics, shares, "Anyone can be affected by back pain. It is one of the most common reasons people come in to be seen for medical care."

Back pain can range from a dull ache to a shooting, burning or stabbing sensation. The pain is typically felt in your lower back because the lower back supports most of your body’s weight. "Muscle strain is the most common cause of back pain. This is often caused by muscle imbalances leading to poor posture and weakness," Dr. Deeter explained.

How can I find relief at home?

"If you are experiencing pain, one of the worst things you can do is stop moving," Dr. Deeter said. "While it seems like it might be helpful in the short-term, bed rest and excessive sitting are associated with worse pain in the long run."

Dr. Deeter suggests several measures you can take at home to find relief:

• Go for a short walk or do gentle exercises.
• Apply hot and cold therapy.
• Practice mindfulness, acupuncture and other stress reduction techniques.
• Stretch or practice yoga or tai chi.
• Take over-the-counter pain medications, such as ibuprofen and acetaminophen.

"Even though it can be challenging in the moment, be patient — most acute back pain will resolve on its own within six weeks. While this is a long time to experience pain, sometimes just knowing that the pain will likely pass can be beneficial to help shift your mindset," Dr. Deeter explained.

When should I seek medical care?

While many cases of back pain heal over time, Dr. Deeter advises patients to urgently seek medical care for the following symptoms:

• Pain associated with urinary or stool retention or incontinence or numbness in the inner thighs, buttocks and/or genital region.
  • This may be a sign of a condition called cauda equina syndrome which is a medical emergency.
• Pain causing numbness or weakness in the lower extremities.
• Pain associated with a traumatic injury, such as a major fall or car accident.
• Pain associated with fever, chills or night sweats.
• Pain that lasts longer than six weeks.

How can I prevent the pain from recurring?

After a few days, or even weeks, your pain may subside, but you might be concerned that it will return. To prevent back pain, Dr. Deeter encourages individuals to maintain a healthy weight, practice good lifting mechanics, incorporate strength and flexibility training, eat a healthy diet and get seven to eight hours of sleep a night. “Physical therapy can also be a great option for people who don’t know where to start,” Dr. Deeter suggested.

If you are concerned about your back pain and its related symptoms, or if you have pain that lasts longer than six weeks, schedule an appointment with a Ridgeview provider today.