Learn How to Treat Chronic Back Pain

Content By TheConsumerAdvisory /Stay Healthy Research Team

When your back hurts, it’s difficult to think of anything other than instant pain relief. So maybe you freeze it, take an ibuprofen tablet or two, and rest it, and that will do the trick… For the time being

If you have persistent back pain, you want quick and long-term relief, requiring a multifaceted strategy. If you want to learn how to treat back pain at home, you’ll need a strategy that blends home remedies like those listed above with targeted therapy directed at the underlying causes of persistent back pain.

Here are a few of the key strategies we frequently recommend for controlling chronic back pain in the near term and assisting in its long-term healing.

Relieving Chronic Back Pain

Back pain treatments are classified into two types: short-term and long-term. What’s the distinction? Short-term treatments are like a band-aid, but long-term treatments aim to provide long-term relief.

Options for short-term back pain alleviation and symptom control

Short-term pain treatment aids in the relief of acute back pain. These types of therapies help you regulate your pain so you can keep active while you look for a long-term solution. Both at-home remedies and therapeutic therapies are common short-term therapy options.

Both heat and cold therapy are used.

Heat and cold treatment can help reduce pain and improve healing in some instances.

Cold therapy can be a fantastic approach to reduce swelling, inflammation, and dull pain in new or acute pain, such as pain caused by a fall or other discomfort that should not last more than six weeks.

Heat is usually the severe temperature of choice for easing pain and accelerating the healing process in chronic pain – pain that is likely to last or has lasted for more than six weeks.

Both hot and cold therapy is beneficial to many people. Immediate cold therapy, for example, helps minimize muscular discomfort after exercise. Switching to heat therapy after 24 hours can help your muscles recuperate faster.

Anti-inflammatory drugs

In the short term, over-the-counter pain medications can give total relief for most types of back pain. In addition, nonsteroidal anti-inflammatory medicines (NSAIDs) such as ibuprofen (e.g., Advil) or naproxen sodium (e.g., Aleve) are routinely prescribed but see your doctor first.

Therapeutic massage

A therapeutic rubdown from a back specialist can help relieve muscle tension and pain. Although temporary, the greater flexibility obtained might keep you moving pain-free, making it simpler to go through your day.

Manual treatment or physical therapy

Physical therapy can help you relieve and manage pain and improve your mobility and function so you can do daily tasks. Physical therapists have extensive experience treating both acute and chronic back pain.

Manual therapy, like massage treatment, is a subset of physical therapy. Its goal is to alter your muscles and joints to be more structurally healthy and move more freely. Consider it a more targeted and deliberate massage.

Chiropractic treatment

A chiropractor’s spinal manipulations might also bring rapid relief. This allows you to work on exercises or movements that will benefit your joints, muscles, tendons, and ligaments in the long run.


Acupuncture is a traditional eastern medical therapy that has been proven to relieve back pain in most of those who try it. A qualified acupuncturist inserts incredibly thin needles at specific spots and varied depths throughout your body during this therapy.

Injections of steroids

Cortisol injections are usually only a short-term solution. While they can be useful at reducing inflammation and providing short-term comfort, patients should first explore less invasive treatments.

Steroid injections are not appropriate for common sprains and strains. Rather, these are designated for more difficult situations such as incapacitating nerve pain and damaged discs.

Long-term back pain treatment methods to address the root cause of the problem

Surgery on the back

Back surgery is usually reserved for the final resort. However, when performed under the proper conditions and at the right time, back surgery can be a long-term treatment for persistent back pain.

However, while back surgery is useful for some people, there isn’t much evidence to support it as the best option for totally curing persistent back pain.

Non-surgical back pain treatment alternatives that emphasize back strength

Adjusting your posture

It may appear that how you sit, stand, and position your head is insignificant. In the long run, though, proper posture is about much more than how you present yourself; it is essential for keeping your spine in line. Simply keeping your spine in the proper position relieves your neck and back of unnecessary pressure daily.

Being aware of your movements

How many times have you been instructed to “raise with your legs, not your back”? Hundreds? Though it’s nearly cliche, it’s sound counsel. Your lower back is responsible for many of your body’s functions. Even if you lift with proper posture most of the time, a few haphazard hoists can be enough to cause long-term pain. Parents, for example, who reach over the crib gate to lift their child have almost no choice except to lift with their back. It may appear to be innocuous. However, by repeating this movement hundreds or thousands of times, you are essentially inviting lower back discomfort into your life. So, pay attention to your movements today, and your future back will be more forgiving.

Changing your way of life

Exercise regularly helps preserve balance, range of motion, and a healthy weight. We’ll get into specific back training in a moment, but it’s vital to remember that any exercise can help you improve muscle strength. In addition, physical activity helps many people who suffer from chronic back pain. If you sit most of the day at work, make an effort to get up and move about every hour. If your previous go-to exercises aren’t as pleasurable because they pain your back, try something new. Water aerobics, for example, is a popular non-weight-bearing workout program for persons suffering from back discomfort. It may also assist you in returning to your favorite pastimes and exercises. Examine the activities available at your local community center or gym. Open swim periods may also be available at your local public school.

Take care of what you eat. Sure, a well-balanced diet is beneficial to your general health and well-being. But it’s also beneficial to your health.

In what way?

On the other hand, a nutritious diet can keep those additional pounds at bay, resulting in less tension. Trans fats and processed diets are also linked to pain-inducing inflammation. So, for those suffering from back pain, a diet rich in natural, nutrient-dense foods will help you feel better in more ways than one.

Reduce your tension. Muscle tenseness can be caused by stress, particularly in the neck, shoulders, and back. All of that tension eventually leads to back discomfort. Utilize your go-to stress relievers to alleviate day-to-day anxiety.

Get enough rest. We realize it’s easier said than done when your back pain won’t go away.

To ensure you’re getting enough sleep:

  1. Keep track of how many hours you receive each night. If you wake up in the middle of the night, get up and walk around for a few minutes instead of tossing and turning.
  2. Perform some mild stretches.
  3. Attempt to go back to sleep.

Active physical therapy is the true game-changer for chronic pain.

Many people with persistent back pain believe they have two options: live with the pain and attempt to lessen it, or get surgery. However, for most back pain sufferers, there is another option that is more effective in giving long-term relief: active physical therapy.

Active physical treatment, also known as focused therapy, consists of exercises designed to strengthen the precise muscles that support your back.

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