Self-Care Tips For Easing Back Pain

Causes of Back Pain

Back pain can stem from a variety of factors, and it’s not always clear what the exact cause is. It often improves on its own.

A frequent cause is a muscle strain or injury.

Medical conditions like a slipped disc, sciatica (trapped nerve), or ankylosing spondylitis may also lead to back pain.

In rare cases, back pain could signal a more serious issue, such as a fractured bone, cancer, or infection.

Self-care Tips for Easing Back Pain

Back pain usually gets better within a few weeks.

You can take steps to help speed up recovery.

Do:

• Stay active and maintain your usual routine as much as possible.
• Take anti-inflammatory medications like ibuprofen. Paracetamol alone isn’t recommended but can be combined with another pain reliever.
• Use an ice pack (or a bag of frozen peas) wrapped in a cloth to reduce pain and swelling.
• Apply a heat pack (or hot water bottle) wrapped in a cloth to ease muscle spasms or joint stiffness.
• Try exercises and stretches specifically designed for back pain.

Don’t:

• Avoid staying in bed for long periods of time.

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