The Back Report Part 2: Relieving and treating back pain

Back pain is a widespread problem that can affect people of all ages and walks of life. Whether caused by poor posture, lack of exercise, sedentary jobs, or other factors, back pain can significantly impact daily life and reduce quality of life. However, there are ways to prevent and effectively treat back pain.

In this blog post, we'll present various strategies and measures that can help you keep your back healthy or alleviate pain if you're already experiencing it. From simple changes to your daily routine to targeted exercises and therapies, we'll provide you with practical tips and information that you can implement immediately.

So make yourself comfortable, take a moment and learn how you can actively help prevent or treat back pain and keep your back strong and healthy.

1. How can I prevent back pain?

Back pain can be a significant burden in everyday life and reduce quality of life. Fortunately, there are various measures that can help alleviate back pain. Below are some helpful tips and strategies that can help you reduce back pain in your daily routine.

Heat applications and cold treatments

Both heat and cold applications can be effective in relieving back pain. Applying heat, for example with a hot water bottle or a warm towel, can improve blood circulation, relax muscles, and reduce pain. Cold treatments, such as applying a cold pack or ice pack, can reduce inflammation and swelling. It is recommended to apply heat or cold for about 15-20 minutes and to repeat regularly.

Relief for the spine

The correct sleeping position and a suitable mattress play an important role in relieving pressure on the spine and reducing back pain. It is recommended to sleep on a mattress that is neither too hard nor too soft and provides sufficient support. An ergonomic sleeping position, in which the spine remains in a neutral alignment, can also be helpful. This can be achieved by placing a pillow under the knees when lying on your back, or by sleeping on your side with a pillow between your knees.

Stress reduction and relaxation techniques

Psychological stress can negatively affect the back and exacerbate existing back pain. Therefore, it's important to reduce stress and integrate relaxation techniques into daily life. Regular breaks, deep breathing exercises, meditation, yoga, or other relaxation techniques can help reduce muscle tension in the back and alleviate pain.

Ergonomic aids and back supports

Using ergonomic aids at work or at home can help promote healthy posture and relieve back strain. An ergonomic office chair, a keyboard and mouse in the correct position, a height-adjustable desk, and good back support are just a few examples of aids that can help prevent back pain.

Stretching and relaxation exercises for the back

Targeted stretching and relaxation exercises can help improve the flexibility of the back muscles and release tension. Various exercises, such as the cat stretch or drawing your knee to your chest, gently stretch and relax the back. Yoga poses like downward-facing dog or cobra can also be helpful. It's important to perform these exercises regularly and to pay attention to your individual needs and the limits of your own body.

2. How can back pain be treated?

Severe or persistent pain should not be ignored. Here are some treatment approaches that have proven effective for back pain.

1. Drug therapy: Pain relievers such as nonsteroidal anti-inflammatory drugs (NSAIDs) are frequently used for the short-term relief of back pain. They can help reduce pain and inflammation. Muscle relaxants may also be prescribed to loosen muscle tension and relieve pain. It is important that these medications are used under medical supervision, as they can have side effects and are not suitable for everyone.
2. Physiotherapy and rehabilitation: Targeted physiotherapy treatment can be very effective in relieving pain and restoring back mobility. A physiotherapist can teach you specific exercises and techniques to strengthen your back muscles, improve flexibility, and correct postural problems. These individually tailored exercises can help treat the cause of back pain and reduce the risk of future problems.
3. Alternative therapies: Several alternative therapies can help treat back pain. Acupuncture, in which fine needles are placed at specific points on the body, can relieve pain and improve blood circulation. Chiropractic, a manual therapy method, can reduce back pain through targeted adjustments to the spine. Massages can release tension and improve circulation. It is important to have these therapies performed by qualified and experienced professionals.
4. Back exercises and strengthening of the back muscles: Targeted exercises to strengthen the back muscles can help stabilize the back and reduce back pain. A physiotherapist or trainer can help you choose the right exercises and learn proper technique. Regular exercise and activity are also important for strengthening the muscles and maintaining spinal health.
5. Surgical intervention: In some cases, surgical intervention may be necessary, particularly if back pain is due to specific problems such as herniated discs, spinal stenosis, or vertebral instability. However, surgical intervention should only be considered if conservative treatment methods do not provide sufficient relief and the pain is severely impacting the individual. Surgical interventions should always be discussed with a specialist and carefully weighed, as they can be associated with risks and a longer recovery period.

3. When do I need to see a doctor if I have back pain?

Back pain can usually be relieved with self-help measures and conservative treatment methods. However, there are certain situations in which it is advisable to consult a doctor to obtain an accurate diagnosis and appropriate treatment.

See a doctor if:

• You have persistent or worsening pain. If your back pain lasts for more than two weeks despite rest, heat treatments, or other self-help measures, or even worsens, it is important to consult a doctor. Persistent or worsening pain may indicate an underlying condition or injury that requires professional medical treatment.
• You may experience accompanying symptoms such as numbness or weakness. If, in addition to back pain, you notice numbness, tingling, muscle weakness, or difficulty holding objects, this could be a sign of nerve compression or a herniated disc. In such cases, it is important to see a doctor to rule out any serious problems and begin the appropriate treatment.
• Serious accidents or injuries are the cause. If you have experienced back pain due to a serious accident, fall, or sports injury, you should see a doctor immediately. Such injuries can cause vertebral fractures, herniated discs, or other serious problems that require immediate medical attention.
• Pre-existing conditions are known. If you already suffer from certain pre-existing conditions such as osteoporosis, arthritis, diabetes, or cancer, or have risk factors for back problems (e.g., poor posture, sedentary lifestyle, being overweight), you should see a doctor for a comprehensive evaluation and advice. These medical conditions and risk factors can increase the risk of serious back problems that require specific treatment.

If you are unsure or worried about your back pain, it is always best to consult a doctor. A doctor can conduct a thorough examination, assess your symptoms, and make an appropriate diagnosis to provide you with the best possible treatment. Don't hesitate to seek professional medical help if you have any concerns to ensure your back health.