Your back is one of the most underrated, yet most used parts of your body. Every day you use your back in activities like sitting up in your chair, reaching things, and carrying your backpack. All of these things put strains on your muscles, tendon, and ligaments. Most of the time, your back will function perfectly despite this, but when you strain it, you will suffer from back pain due to muscle damage or tear.
Despite being used every day, your back is relatively sensitive to abnormal movements or overstraining. Whether it’s a result of sleeping in a bad position or lifting something heavy, these things can cause back pain and need to be addressed immediately. Usually, back pains heal after a few days, but if you’ve been suffering for weeks, you’ll need to see a medical professional. Here are some measures to take if have developed pain in your posterior chain:
Maintain Your Regular Activities
Your first thought after getting a back pain might be to rest. However, this can slow down the healing process. Instead, carry on with your normal activities but avoid doing things that will strain your back further – lifting heavy items, for instance. Avoid contact sports and back intensive activities. It’s best to just walk around and do some light exercise. If your job involves lifting heavy goods, ask to be assigned to another role as you recover. If that isn’t possible, consider taking some time off. It is better to miss a few days of work than risk permanently damaging your back.
Try Ice And Heat Therapy
Ice and heat packs can help your back recover by reducing pain and inflammation. During the first 72 hours of developing your back pain, apply ice to the area, then follow it up by using heat packs. You want to leave the ice packs on for about 15 minutes per day, rest, then put the heat pack on for another 15 minutes. This will help loosen your muscles and numb some of the pain. Just remember to wrap a tea towel over the ice and heat packs to avoid direct contact with your skin.
Avoid Eating Carbohydrates
Carbohydrates slow down your recovery by intensifying the inflammation and joint pain. Instead, eat protein and vegetables as these will help provide your body with the nutrients to heal your damaged muscles and tendons.
See Your Doctor
If your back pain persists after a week or so, make an appointment to see a doctor. Making an appointment is easy and will help you ensure that you haven’t developed any serious injuries. Your doctor will also be able to give you advice on how to help yourself with the recovery and prescribe the appropriate medicine for pain and inflammation.
Speak To A Chiropractor
Even if your symptoms aren’t too severe, you may still want a professional opinion, especially one from Chiropractors are specialists in back problems and have the expertise to identify the cause of your pain so that you can address the problem at its roots.
Stretch And Exercise Every Day
Depending on the type of back pain and the severity of it, your doctor or chiropractor will help design a routine that suits your problem. They will teach you how to stretch and exercise with the correct techniques and inform you of the proper steps that you need to take to care for your back.