The Back Report Part 2: Relieving and treating back pain

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

In this blog post, we'll introduce various strategies and measures that can help you keep your back healthy or relieve pain if it's already occurred. From simple daily changes 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 contribute to preventing or treating back pain and keeping your back strong and healthy.

1. How can I prevent back pain?

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

Heat 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 warm towel, can improve circulation, relax muscles, and relieve 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 applications for approximately 15-20 minutes and repeat them regularly.

Relief of 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 firm nor too soft and provides adequate support. An ergonomic sleeping position that maintains a neutral spine 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 the knees.

Stress reduction and relaxation techniques

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

Ergonomic aids and back supports

Using ergonomic tools at work or at home can help promote healthy posture and relieve back strain. An ergonomic office chair, a properly positioned keyboard and mouse, a height-adjustable desk, and good back support are just a few examples of tools that can help you 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 relieve tension. There are various exercises, such as the cat's back pose or knee pull to chest, that gently stretch and relax the back. Yoga poses such as downward dog or cobra pose can also be helpful. It's important to perform these exercises regularly and pay attention to your individual body's needs and limitations.

2. How can back pain be treated?

Severe or persistent pain shouldn't 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 often used for short-term relief of back pain. They can help reduce pain and inflammation. Muscle relaxants may also be prescribed to relieve muscle tension and pain. It is important that these medications be 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 posture problems. These individually tailored exercises can help treat the cause of your back pain and reduce the risk of future problems.
3. Alternative therapies: There are various alternative therapies that can help treat back pain. Acupuncture, in which fine needles are placed at specific points on the body, can relieve pain and promote circulation. Chiropractic, a manual therapy method, can reduce back pain through targeted adjustments to the spine. Massages can relieve tension and improve circulation. It is important to have these therapies performed by qualified and experienced professionals.
4. Back exercises and strengthening back muscles: Targeted exercises to strengthen your back muscles can help stabilize your back and reduce back pain. A physical therapist or trainer can help you choose the right exercises and learn proper technique. Regular exercise and activity are also important for strengthening muscles and maintaining spinal health.
5. Surgical procedures: In some cases, surgical intervention may be necessary, especially when back pain is caused by specific problems such as herniated discs, spinal canal stenosis, or vertebral instability. However, surgery should only be considered when conservative treatment methods do not provide sufficient relief and the pain is severely debilitating. Surgical procedures should always be discussed with a specialist and carefully considered, as they can involve risks and a longer recovery time.

3. When should I 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 for an accurate diagnosis and appropriate treatment.

Consult a doctor if:

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

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