4 out of 5 Canadians will experience back pain at some point in their lives. Back pain can vary from a minor annoyance to a debilitating condition. No matter the severity of your back pain, these tips will help you ease pain and get moving again.
1. Yoga
Taking up yoga can be a great way to help ease back pain. Ease into practising yoga with a qualified instructor and make sure you let your instructor know about your back pain before class so they can suggest pose modifications for you. With regular attendance, yoga can help restore balance to your body and work towards stretching and strengthening the muscles that support your lower back; lowering pain in the long run.
2. Mindfulness
In a recent study, 43.6% of people reported a meaningful reduction in pain through mindfulness. Mindfulness can have many different meanings, but in the case of lower back pain, it’s about being aware of your body’s positioning. Take small time-outs; assess how you’re standing, sitting, or walking. Are you hunching over? Slouching down? Or walking improperly? Being mindful of your bad habits allows you to correct them. Over time, mindfulness can help you retrain your body to healthier behaviours and habits.
3. Topical treatments
Treatments like TENS and Biofreeze are great resources for dealing with lower back pain. Both work by stimulating the skin’s surface above or around the pain area. TENS (transcutaneous electrical nerve stimulation) uses low-voltage electrical impulses to relieve pain by disrupting pain loop to the brain. While Biofreeze works through cryotherapy; the application of cold to the affected area. Biofreeze works much like ice in that it cools the injured area reducing blood flow and easing muscle spasms with the added benefit of numbing the area. Both approaches work towards easing back pain without the need for painkillers.
4. Physiotherapy
63.9% of patients experience an improved outcome with physiotherapy. That’s 22% more effective than seeking treatment from a family doctor alone! Getting an assessment by a qualified physiotherapist is a great step toward easing your back pain. Your physiotherapist will design a treatment plan specifically for you, directly addressing your needs. While every treatment plan is different, you can expect your physiotherapist to use any combination of massage, manual therapy, ultrasound, acupuncture, and more. Working with a physiotherapist offers a great support system to guide you through your treatment and keep you on track too. Physiotherapy gives you the tools for ongoing maintenance, which goes a long way to preventing future back problems. Seeking care is the first step to feeling better, sooner.
If you’re interested in setting up an in-depth assessment and treatment plan with a clinician, book an appointment online.