Back pain is one of the most common aches and pains for women. The good news is that most of it will go away on its own, unless there are serious problems that need medical attention.
But when it doesn’t go away or gets worse, it’s time to seek help from a doctor. Here are six ways for women to get relief from lower back pain.
1. Try a heat or cold pack
Using a heat or cold pack can help relieve pain, inflammation, and stiffness. However, it is important to know when to use ice or heat and how much to apply.
Cooling therapy can help reduce inflammation and swelling by reducing blood flow. It can also reduce nerve activity, which can ease pain.
If you experience back pain, start with cold therapy. For the first 72 hours, ice the area once an hour for 10 minutes each time. After that, ice for 10 to 15 minutes three times a day (in the morning, late afternoon, and before bed). Always have a layer of cloth between your skin and the cold pack.
2. Take a painkiller
Painkillers, mainly nonsteroidal anti-inflammatory drugs (NSAIDs), like Pain O Soma or Aspadol 100, can help reduce pain and inflammation. But they can also cause stomach problems and other side effects.
The risk of developing a dependency on these medications is higher for people who take them over long periods of time or at higher doses than they were prescribed.
Over-the-counter acetaminophen, also known as Tylenol, is another option for treating back pain. It can be effective for mild to moderate pain but has a high risk of side effects, including skin rashes and liver damage.
3. Try a massage
Using a massage can be a useful addition to your conventional care, as it can ease your pain and help you get back on your feet sooner.
Studies have shown that regular massages can relieve a variety of conditions, including chronic low back pain.
The right massage can also help you manage stress, boost your immune system, and improve energy levels. There are a variety of styles, so make sure you choose the one that works best for you.
4. Try to exercise
Exercise can help lower back pain by strengthening the muscles that support your spine, as well as improving your overall health and fitness. It also reduces stress and tension and improves your mood.
Walking, swimming, and biking can all be great ways to keep moving and strengthen the lungs, heart, and blood vessels while also helping ease back pain.
Exercises should be done slowly and with proper form. It is especially important to stretch your muscles carefully if you have existing back pain or other health concerns. Doing too much or doing the exercises wrong could aggravate your back pain and make it worse.
5. Try yoga
Yoga is a great way to stretch, strengthen, and calm your body and mind. It can also ease your back pain and help improve your overall health and quality of life.
But be sure to listen to your body and avoid overdoing it. Some poses are too strenuous for your current level of fitness and can aggravate back pain.
The key to getting the most out of a yoga practise is to start slowly and gradually increase your challenge level as you become more flexible. It can be a daunting task to take on a new exercise regimen, but if you keep up with it, you’ll reap the rewards in time!
6. Consult a Massage Therapist
Massage therapy is a safe and effective treatment for low back pain. It helps relax stiff muscles, improves range of motion, and decreases stress hormones that can cause anxiety or depression.
A recent study showed that patients with chronic lower back pain who received a series of massages had less pain, were more likely to be able to function, and did not require additional medical intervention.
If you’re experiencing back pain, ask your doctor about getting a massage. A good therapist will know how to help you and will coordinate with your doctor so they can target the root of your pain.